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.
