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.
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