Content of the Article
Hello to each and every one of you fitness lovers, today I present six exercises to work on the Core, the core, the center of our body which is subjected to continuous forces and whose function is to stabilize and make us stand upright.
Having a strong CORE is the basis for a good postural control, it must be strong and well trained, it has its application in daily life for any sport discipline we practice.
To do this, we offer you six exercises to work on your buttocks, the lumbar square and your abs, among many others.
Finally, we will also present you with a working case. It is essential that when we do the exercises we tighten the abdomen face inwards, as if we wanted to tighten the navel face to face with the lumbar area.
Without affecting it any more, just because you have a very basic idea, we are going to teach you certain exercises for the work of the previously indicated.
Here is a sequence of exercises to include in your routine, a good time to include it may already be before your training. It can serve as an activation!
We will carry out the next exercises three times with the indicated repetitions, one after the other without rest, resting at the end of the series. Remember, it's only one case, each one of them must fit their level. Try to do each and every one of the exercises in a gentle and controlled way, maximum concentration and psyche-muscle connection and enjoy the exercises!
As time of rest between series we are going to take 1 minute/60 seconds.
1 - Front plate
We lean with our elbows at 90º, feet at the width of the hips and we support the situation, keep the abdomen strong and tighten it, if you do it well, you will appreciate the difference! Try not to make tents or let our lower back sink in.
2 - Side plate
Exercise similar to the previous one, with an isometric contraction, we support the situation, elbow to 90º and we support the log well aligned, we support the abdomen inside, we avoid that the hip falls down.
25 seconds on each side
3 - Side plate with circles
Another related exercise a little more challenging for our buttocks, with the leg stretched out, we will draw small circles with the tip of the foot as if it were a pencil. Remember, the foot must be well stretched and the abdomen must be in.
10 circles in each and every direction
4 - Buttock Bridging/Hip Lifts
Essential exercise to work all the following chain, with the hands well stretched and strong against the ground at the side of our body, we raise the butt of the floor tightening strongly the buttocks as if we had a bill of five hundred? between the legs (of less it is not worth) hehe.
We go up and down in a controlled way fitting each joint.
5 - Iron arms stretched out + gluteus kick
Frontal iron with arms stretched out, hands should fall under our shoulders, hold our backs straight and lift one leg first and then move on to the other. Concentrate on holding your back steady and squeezing your buttocks hard at the end!
10 repetitions per leg
6 - Leg extension and alternate arm extension
Extend leg and arm against time, is an exercise to work on stability, do it slowly, controlling every movement and feeling the muscles involved, tightening strong gluteus and abdomen inside.