You possibly fully understand the perks of having a more robust core that there’s no need to reiterate it. But, if you have no idea how to achieve it, here’s some exercises that you can muster.
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1. Half Getup
a. Lie down to your back, bend your right knee with the foot resting flat on the floor, and extend the left leg diagonally away from the body. Extend the right arm up to your ceiling, while the left arm diagonally away from the body and to the floor.
b. Lift shoulders with core muscles and roll the torso from the ground. To keep you stable, bend the left arm and press it against the floor for stability.
c. Keep your left arm straightened and the palm pressing against the floor while the opposite arm reaches upwards and your torso lifting higher.
d. Raise your hips upwards by pushing with the left hand and right foot. The left leg must be kept straight.
e. Count once, and then slowly revert back to your starting position. There has to be five reps for each side.
2. Carries
a. Have each hand hold a heavy weight (15 pounds minimum, increase if too light).
b. By your sides, have your arms. Feet apart, with the width of your hip.
c. Pinch and roll your shoulder blades from ears together.
d. Slowly walk forward with your core kept tight.
e. Keep walking for about 40 yards or 45 seconds.
f. To protect your back, bend your knees and lower weights carefully to the ground.
g. Do two or three sets.
3. Hip Lifts
a. Lie down to your back, lift toes, heels down, knees bent.
b. Squeeze your glutes by raising your hips away from the floor.
c. Hold for a count, then lower back to the ground.
d. Do two or three sets of twelve to fifteen reps.
a. Get on your knees on all fours like a bear.
b. Basically just crawl around like a bear keeping your back straight and your limbs moving straight.
c. Do three sets of fifteen to twenty reps. Every time the left hand contacts the ground, it is considered one rep.
5. Side Plank
a. Get yourself in a plank position.
b. Get to a side plank by rolling your heels rightwards.
c. Stack feet, reach top arm overhead.
d. Hold for fifteen deep breathes.
e. Repeat for the opposite side.
6. Plank Taps
a. Plank again.
b. Press the heels behind you.
c. Engage your glutes, thigh, and core, keeping the body straightened.
d. Pull elbows to toes.
e. Lift a hand and tap the opposite shoulder, and then bring back to the ground.
f. Repeat with the other hand.
g. Fifteen reps each side.
7. Kneeling Chops
a. Get a resistance band and secure one end on a stable point overhead.
b. Hold the other end with both hands, kneel tall, and bring hands down to your shoulder height.
c. Pull to your chest.
d. Chop across from the body to the opposite hip.
e. Reverse slowly
f. Keep facing forward and the hips locked the entire time.
g. Do two or three sets of eight to twelve reps for each side.
8. Active Forearm Plank
a. Once again, plank.
b. This time, put the elbows below your shoulders.
c. Hold position for thirty four seconds, while pulling the elbows to toes to activate the core muscles.
d. Repeat twice and rest for thirty seconds per reps.
9. Diaphragm Breathing
a. Lie down on your back, raise knees over hips and bend.
b. Place each hand on chest and belly.
c. Inhale deeply through the nose, fully that the belly rises.
d. Exhale through the mouth completely, emptying out the air.
e. Perform fifteen reps.
With these routines, your very own core muscles will toughen and as a bonus get a flat belly.
Source: Health Digezt
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