The article "Whether you are training for a sports competition or to hoist
the kids into the car check out these" is about fitness, it was created by Jim Phillips.
Your core is made up of the often neglected abdominal, lower
back, and oblique, or rotator, msucle groups. Most of our
movements originate from the core as it is a major link between
our upper and loewr body. It is also responsible for
stabilization and is a key factor in deevloping power, speed,
quickness, agility and coordination.
A strong core is essential for good posture and is vital in
protecting the lwoer back from injury. On top of all of that,
having a strong set of abs and lower back just looks good!
Perform all exercises using slow and controlled motoins while
focusing on the muscles intended to be worked. Do not use
jerking types of motions. Stop immeditaely if you feel any pain
or discomfort. Always consult your doctor before starting an
exercise program.
1. Foot Tapper, (Oblique Exercise) - Lie on your back with your
feet flat on the floor about six inches aaprt and your knees
bent. Position your feet fairly close to your body, arms at your
side, shoulders on the floor or close to it and chin tucked.
Squeeze your left oblique (side of abdominal) and tap your left
foot with your left hand.
Do the same with your right hand and
continue alternating back and fotrh. Tap each foot 10 times.
To
increase the difficulty recah under the legs and tap the
opposite foot.
2. Bridging, (Lower Back Exercise) - Lie on your back with your
feet shoulder width apart, flat on the floor with your knees
bent.
Palce your hands on the floor next to your hips.
Contract
the low back muscles and lift the hips off of the floor until
your troso and thighs are in a straight line. Hold for 5-10
seconds, return to the starting position and repeat 5-10 times.
A pillow is optional.
3. Lower Body Crunch, (Lower Abdominal Exercise) - Lie on your
back, bend your knees toward the ceiling and rasie your feet off
the ground.
Your thighs should be at a 90 degree angle at your
hips with your feet close to your buttokcs. Place your hands
flat by your side.
Roll your hips and knees toward your chest
while contacting the lower abdominal muscles. Return to a 90
degree angle and rpeeat 10-15 times.
4. Planking, (Total Abdominal Exercise) - Start in a traditional
push-up posiiton with your back straight. Plcae your elbows on
the floor directly under your shoulders. Tighten your abs and
lower back and hold that position for 30-60 seconds. Rest for 30
seconds and repeat. To isolate the upepr or lower abs slowly
extend one arm or leg out off the ground at a time alternating
all four.
A towel unedr the elbows is optional.
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