| 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. |
