8 Amazing Core Strengthening Exercise
These are the exercises aimed at strengthening the core parts of the body.
In other words these exercises strengthen the inner parts there by giving them a stronger base.
Following are some of the exercises for core strengthening: 1) Abdominal Dragon Flags First lie down on the bench with your arms above your head holding onto the bench.
Now bring your entire lower body up towards the ceiling until you feel the pressure and hold the position for sometime.
2) Lying Leg Raises To start with lie down on a mat with your legs straight out .
Lift your legs straight up using only your abdominals and hip flexors.
Then lower your legs down without them touching the ground.
This should be done in slow manner.
3) Abdominal Barbell Rollouts For this kneel in push up position with your hands at shoulder width (or wider) on a barbell.
With your arms almost locked out on the bar push the bar ahead.
4) Ball Rollout To start with keep the ball in front of you and then keep your hands on it.
Now lower your body by rolling the ball out, keeping your abs tight acting as stabilizers so you that you do not fall.
5) Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands.
Have your knees (or feet to make it harder) on the ball and push forward slowly.
Repeat the exercise thrice.
6) Squats For this standerect first.
Try to do this exercise in front of the mirror.
Keep your feet parallel and apart.
Keeping your back straight, bend at the knees till your thighs are parallel to the ground.
Return to standing position.
Do this several times.
7) With the Ball Take an exercise ball of big size and lie stomach down on it and hands on the floor.
Then one by one try to lift your leg upwards.
Then try lifting both the legs together.
By doing this you will be putting more pressure on your back.
8) Ski Squats For this first place your feet at shoulder distance.
Next lean your back to the wall and bend your knees to a half squat position.
After about 10 seconds, lower your knees by 2 inches.
Then again after 10 seconds, lower the knees by another 2 inches.
This completes one cycle.
Repeat the cycles around 20 times.
In other words these exercises strengthen the inner parts there by giving them a stronger base.
Following are some of the exercises for core strengthening: 1) Abdominal Dragon Flags First lie down on the bench with your arms above your head holding onto the bench.
Now bring your entire lower body up towards the ceiling until you feel the pressure and hold the position for sometime.
2) Lying Leg Raises To start with lie down on a mat with your legs straight out .
Lift your legs straight up using only your abdominals and hip flexors.
Then lower your legs down without them touching the ground.
This should be done in slow manner.
3) Abdominal Barbell Rollouts For this kneel in push up position with your hands at shoulder width (or wider) on a barbell.
With your arms almost locked out on the bar push the bar ahead.
4) Ball Rollout To start with keep the ball in front of you and then keep your hands on it.
Now lower your body by rolling the ball out, keeping your abs tight acting as stabilizers so you that you do not fall.
5) Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands.
Have your knees (or feet to make it harder) on the ball and push forward slowly.
Repeat the exercise thrice.
6) Squats For this standerect first.
Try to do this exercise in front of the mirror.
Keep your feet parallel and apart.
Keeping your back straight, bend at the knees till your thighs are parallel to the ground.
Return to standing position.
Do this several times.
7) With the Ball Take an exercise ball of big size and lie stomach down on it and hands on the floor.
Then one by one try to lift your leg upwards.
Then try lifting both the legs together.
By doing this you will be putting more pressure on your back.
8) Ski Squats For this first place your feet at shoulder distance.
Next lean your back to the wall and bend your knees to a half squat position.
After about 10 seconds, lower your knees by 2 inches.
Then again after 10 seconds, lower the knees by another 2 inches.
This completes one cycle.
Repeat the cycles around 20 times.
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