| In
the realm of core strength fitness, certain exercises focus on
building power in the back and thighs without ignoring the major
muscles in the abdomen. Although, these exercises may not seem
challenging to the body, performing the movements will reveal
another story. The
Bridge
Visualize that your body is
an end table. Lay on your back on the floor while keeping the
body in a straight line to maintain balance. Gingerly lift up
your body using your feet and hands to leverage the rest of
your body. Focus on tightening the abdominals by pulling it
in the direction of the spine. Breathe at a normal pace while
holding the position for 20-30 seconds. To maximize the benefits
of the exercise, increase holding the position 10 seconds. Alternatively,
try lifting one foot off the ground for five seconds while holding
the position for five more seconds.
The Caliente Rotini
Lin you’re the right side with
your arm resting underneath the head. For support, position
the left palm in front of your body. Bring your left knee toward
your chest. Next rotate the hip so the knee is pointing in the
direction of the floor. Flex the left foot so the heel is adjacent
to the ceiling. Then for full range motion, lift the leg and
swing it in an oval direction. Do 20 movements before switching
sides.
The Super
During the course of a core
strengthening program, it is easy to forget the back muscles.
The super man is an exceptional exercise to add to a fitness
program for building strength in the lower back.
Lie face down on a work-out
mat or floor. Extend the arm and legs outward. Keeping both
the legs and arms straight, elevate your arms and legs from
the ground simultaneously. Hold the position for 6-10 seconds.
Then relax. Repeat the movement ten times. |
