Core – New 11 Exercices to Rebuild Your Core (2018)

Core

Really you want to konw 11 Exercices to Rebuild Your Core ?

The first article we talk about Upper Body, The second article we talk about Lower Body, In this article we talk about Core.

1-Basic Crunch for Core

Basic crunches are excellent for toning and strengthening your abs. Begin by laying down on the floor with your back straight and knees bent. Keep your feet shoulder-width apart and flat on the floor. Place your hands behind your head.

Use power from your shoulders to lift your head until your chin is about two inches away from your chest. Squeeze your core as you perform the crunch, and then lower back down to starting position.

2-Reverse Crunch for Core

Reverse Crunch

 

Reverse crunches are great for your abs and upper leg muscles. Begin in the same position as you would for a basic crunch. Instead of crunching forward with your head, lift and crunch your knees towards your chest. Drop your feet back to the ground to complete the move.

Keep your neck and shoulders on the ground with your hands behind your head. For added tension, you can slightly elevate and hold your neck and shoulders.

3-Bicycle Crunch for Core

Bicycle Crunch

This exercise mimics the motion your legs make while riding a bicycle. Begin by laying down on the floor with knees bent and hands behind your head, getting into the same position you would for a basic crunch.

Lift your feet off the ground so your toes are pointing to the ceiling, shins are parallel, and quads are perpendicular to the floor. With your feet still elevated, crunch and twist your upper body so that your right elbow nearly touches your left knee. At the same time, fully extend your right leg so it’s elevated and parallel to the floor. Return to the start position, and repeat for your other side.

Make sure your legs and shoulders don’t touch the floor for the duration of this exercise. Get the most out of this move by slowing down the tempo and focusing on form.

4-Leg Lifts

Leg Lifts

Leg lifts are great for your lower abdominal muscles, hip flexors, and lower back. Start by laying down on the floor with your legs stretched out in front, and your hands placed at your sides with palms facing down. Lift both legs so your body creates a 90-degree angle from your feet through your waist. Try to keep your legs close together so there’s very little gap in between.

Your toes should be pointed upward, and your abs should be drawn towards your chest. Hold the position for a few seconds, keeping your back and head in contact with the floor. Then slowly lower your legs, gently tapping the floor with your heels before repeating the exercise.

To make this move more challenging, don’t bend at the knees when lifting your legs. Try to keep your legs straight up from your waist to your feet. You can also add more tension by not allowing your heels to touch the floor.

5-Russian Twist

Russian Twist

The Russian twist is great for your core and lower back muscles. Begin by sitting with your knees bent and feet on the floor. Lean back into a forty-five-degree angle, and elevate and hold your feet. Keep your back straight and engage your core for stability.

Put your arms in front of you, and clasp your hands together. While leaning back with your feet still elevated, twist your body to one side and tap the floor with your clasped hands. Then rotate your core to repeat the motion for the opposite side. To modify, keep your feet on the ground while twisting your core from side to side.

6-Side To Side Hip Twist

Side To Side Hip Twist

The side to side hip twist helps work your core, particularly your obliques. Begin by getting into low plank position, so your weight rests on your forearms and toes. Make sure your body remains in line throughout the exercise, not letting your butt drop too low or elevate too high.

Rotate your hips to the right so that your right hip nearly touches the ground and hold for a half second before returning to low plank position. Repeat for your left side.

The only part of your body that should be moving during this exercise are your hips. If you need to modify, drop down to your knees while still maintaining low plank position.

7-Flutter Kicks

Flutter kicks are great for your lower abs, glutes, and hamstrings. Begin by laying down on your back, with your legs stretched out and hands at your sides. Lift and hold both feet about six inches off the ground. While your feet are elevated, alternate lifting and lower your legs quickly. Your legs should look like they’re swimming.

8-Bird Dog

This move is great for your core, shoulders, and legs. Begin by getting down on your hands and knees, keeping your back and neck straight. Slowly lift and hold your right leg, and stretch out your left arm directly in front of you, aligning it with your neck, back, and right leg.

Once your body is in position, contract your right leg towards your core by tucking and driving your knee into your midsection. Simultaneously, contract your left arm towards your midsection by tucking and driving your left elbow to your core. Your left elbow and right knee should come together at the same time so that your back bends into a C shape. Make sure you repeat for your left leg and right arm using the same approach.

Don’t move too quickly, as this move is most effective completed at a moderate pace, in order to maintain balance and form. Make sure your lower back doesn’t sag, and that your shoulders and hips remain square.

9-Alternate Heel Touches

This exercise works your upper and lower abs. Begin by laying on your back with knees bent. Your feet should be flat on the floor, and at least two feet apart. Slightly lift your neck off the ground, and reach towards your right ankle with your right hand. You want to get deep enough in your reach so that you either touch, or nearly touch, your right ankle. Hold the position for a half second, and then return to starting position. Repeat for your left side.

10-Leg Climbers

Leg Climbers

Leg climbers strengthen your core and provide a nice stretch for your hamstrings. Begin by laying on your back with knees bent. Lift and extend your right leg at a forty-five-degree angle. Keep your left leg bent and on the ground.

Slowly climb your hands up your extended right leg, lifting your neck and shoulders off the ground in the process. Try to climb your hands up your leg until you can touch your foot, and then start your descent down until your neck and shoulders are back on the floor. Make sure you switch over to your left leg once finished.

11-Superman

Superman

The superman exercise is a great move for strengthening your lower back, shoulders, glutes, and hamstrings. Begin by laying down on your stomach, stretching your arms in front of you. Then raise your arms, chest, and legs from the floor simultaneously, and hold this position for one to two seconds before lowering back to the floor. Inhale as you rise, exhale as you lower.

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