- 1 Top 10 Core Exercises
- 1.1 No. 10 Core Exercises: Plank
- 1.2 No. 9 Core Exercises: Push plank
- 1.3 No. 8 Core Exercises: V-sit hold
- 1.4 No. 7 Core Exercises: Twisted crisis
- 1.5 No. 6 Core Exercises: Located windmills
- 1.6 No. 5 Core Exercises: Supermans with a twist
- 1.7 No. 4 Core Exercises: Plank on a Swiss ball
- 1.8 No. 3 Core Exercises: Located gluten push
- 1.9 No. 2 Core Exercises: Balls roll-ins
- 1.10 No. 1 Core Exercises: Stiff legs bent V
Top 10 Core Exercises
How to 10 Core Exercises training?
A strong core is essential to correctly perform exercises to improve health, raise a maximum amount of weight and reduce the risk of injury. There are many different techniques that you can use to change your core training and avoid a plateau. Here are a few exercises to incorporate into your workout.
The first three (10, 9 and 8) are static floor exercises, requiring little or no movement; constant tension on your muscles to ensure that they are working. Improvements are marked by the rise time of each exercise or reduce the basis of your support.
After three (7, 6, 5) is a dynamic floor exercises, done without weights. They are different from static exercises because they require movement during workouts.
Exercise 4 and 3 Swiss ball training is static. A Swiss ball is not stable, so the main muscles you are working will need help support your muscles to balance and ball. Find a ball has been fully inflated, but still allows for some offers.
Finally, exercise 2 and 1 is Swiss ball work exercises: Movement is required during these drills to target selected muscle groups.
No. 10 Core Exercises: Plank
The entire board to work your core muscles and upper and lower body. Lie down on your stomach. Raise your body off the floor with your arms (elbows at 90 ° degrees) and the toes. Keep your body in a position straight (not bent back) and hold for 30 seconds to a minute. Lift one leg in the air for added difficulty.
No. 9 Core Exercises: Push plank
This exercise is like the plank, except that you are in a position to push against. The plank push-core activities, chest and biceps. This is a great exercise to finish your workout; it will be completely tired muscles most in your body.
No. 8 Core Exercises: V-sit hold
This targets the abdominal muscles and your improving your balance. Lie on your back and bend your waist as you extend your arms and legs in the air to form a “V.” Hold this position for as long as you can.
No. 7 Core Exercises: Twisted crisis
This is one of the most effective crisis preparation, because it attacks all your abdominal muscle fibers at once. Assuming a position tightened standards, making himself an angle of 45 °, and then swing from side to side. For an advanced motion, extend your legs and pretending to peddle a bike while you continue to rotate.
No. 6 Core Exercises: Located windmills
This exercise is one of the biggest challenges. Lie on your back with your arms extended and raise your legs until they are perpendicular to the floor. Slowly lower your leg to the side as low as you can while maintaining full role and communicate back to the floor. Bring your legs back to the heart and lowers them on the other side.
No. 5 Core Exercises: Supermans with a twist
Implementing a standard Superman: Lie down on your stomach and raise your body off the floor with your arms extended in front of you (start could put their hands behind his head). Here’s the twist: At the top of the rise, twisted sideways, back to center and rotate to the other side. Lower yourself to the ground to complete a representative. Keep a two-to-five pound weight for a more advanced movements.
No. 4 Core Exercises: Plank on a Swiss ball
This is a variation of the static panels. There are two well: You can put your hand on the ball Switzerland with your feet on the ground or you can set foot on the ball with his arm on the ground. Keep your abdominal muscles and buttocks tight, and not curve your back. Hold this position as long as possible. Move the ball slightly from side to side in an advanced movement.
No. 3 Core Exercises: Located gluten push
The goal is gluten push your buttocks and back muscles. Lie on your back with your feet placed lying on a Swiss ball. Push through your heels to lift your butt off the floor as high as possible. Forming a straight line from knees to shoulders. Hold this position for 60 seconds.
No. 2 Core Exercises: Balls roll-ins
Balls roll-ins targeting your abdominal muscles center. Put your hand on the ground and the top of your foot on top of the ball. Keep your hand in place and bend at the knees to put the ball toward you chest. Hold this position for a second and go back out. Focus on your abs pressed during movement; do not use your hip flexors to put it toward you.
No. 1 Core Exercises: Stiff legs bent V
This is exactly the same as ball roll-in, but you have to keep your knees straight and move your hips toward the ceiling. The focus of this exercise is totally in the stomach; you can feel the strong medial aspect.
To the core of the problem
Here are some of the core training exercises possible. They help create a more complete workout because they target a specific muscle, and often synergistic muscles called into play. Select a drill from each group to be used in each abdominal exercise and you’ll be a step ahead of the rest.