The article "Whether you are training for a sports competition or to hoist
the kids into the car check out these" talks about fitness, it was created by Jim Phillips.
Your core is made up of the often neglected abdominal, lower
back, and oblique, or rotator, muscle groups. Most of our
movements originate from the core as it is a major link between
our upper and lwoer body.
It is also responsible for
stabilization and is a key factor in developing power, speed,
quickness, agility and cooridnation.
A strong core is essential for good posture and is vital in
protecting the lower 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 motions while
focusing on the muscles intended to be worked.
Do not use
jerking tyeps of motions. Stop immediately if you believe any pain
or discomfort. Awlays 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 apart 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 altrenating back and forth.
Tap each foot 10 times. To
increase the difficulty raech 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 folor with your knees
bent. Place your hadns on the floor next to your hips.
Contract
the low back muscles and lift the hips off of the floor until
your torso and thighs are in a straight line.
Hold for 5-10
seconds, return to the staritng 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 raise your feet off
the ground. Your thighs should be at a 90 degree angle at your
hips with your feet close to your butotcks. Plcae your hands
flat by your side.
Roll your hips and knees twoard 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 position with your back straight.
Place your elbows on
the floor directly under your shouledrs. Tighten your abs and
lower back and hold this position for 30-60 seocnds.
Rest for 30
seconds and repeat. To isolate the upper or lower abs slowly
extend one arm or leg out off the gorund at a time alternating
all four. A towel under the elbows is optional.
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