Core Exercise
Note: This is page 2 of Core
Exercise. For page 1, see: Core
Exercises
Core Exercise continued…
Core exercise #2 – Side
Bridge
This core exercise helps to
improve your overall oblique and transverses abdominis muscles.
It basically works on your side core region which is important
for normal functional activities like rotation and twisting
etc.
The
starting position
Lie on your back on a flat
surface. Slowly turn your whole body to either side with your
face looking at the same direction of where your body is
facing. Clench your fist and place your forearm on the floor.
Place another hand on your thigh.
The
action
With the arm that is touching the
floor, slowly push your arm up and maintain your body in a
straight line from your head to your feet. Make sure that your
arms are in a 90 degree angle. Try to maintain in a straight
line position through out the training as the most common
mistake most people made is sinking of your
hips.
For
beginner, try to maintain in the position for at least 40
seconds for 1 set. Remember to do this core exercise on both
sides. Slowly increase the duration per set when you are used
to this core exercise.
Core exercise #3 – Alternating
superman
The
starting position
Get on all four by placing both
knees and both hands on the floor in a position where your
hands are directly below your shoulders with elbow slightly
bend. Your knees must also be directly below your hips in a 90
degree angle. Make sure that you do not arch your back. Try to
keep it straight and parallel to the floor.
The
action
Next, gently tighten your butt
and slide your right leg behind until it is align straight with
your body. Once your right leg is aligning with your body, lift
your left arm straight in a superman position. At this point,
make sure that your body, right leg and left arm are parallel
to the ground. Stay in the same position for around 20 seconds
and return to the starting position. Switch to another leg and
arm and repeat the action for another 20 seconds. Repeat for 5
times on each leg.
Common
mistake
1) When sliding your leg and
lifting your arm, try not to overdo it by lifting them up
beyond parallel to the ground.
2) Maintain your back in a
straight line position through out the
exercise.
Other effective core exercises
Back
Bridge
Abdominal Brace
Russian twist
Lunges
Push Up position
Hip lift
These are
some of the best core exercises that you could incorporate into
your fitness program. Do take note that core exercise is only
one important segment of building your abs. You still need to
do other abdominal exercises and fat loss exercises in order
for you to lose your belly fats and obtain a killer six pack
abs.
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