The Best Core Strengthening Exercise
You must have had heard of Core Strengthening Exercise. These are actually those exercises that are being carried out for your abs. It means strengthening your abs and your back muscles to such an extent as to improve their ability to support the spine.
Finding the perfect Tony Horton‘s 10 Minute Trainer takes time and effort. This is A Great Resource For workout Instructions and a great place to start if a person is interested in getting in shape. The P90X is also another workout that will help develop flat abs.
If your core muscles are weak or they do not work properly, the most common and prevailing side effect is the pain in lower back. It causes your lower back to suffer which results in total restlessness of the body.
Here are sets of exercises that are to be carried out on the ball which will surely help you strengthen your core.
1.Back Extension:
a.Position the ball under your hips
b.You can keep your legs straight or even bent
c.Keep your hands behind your back or even head
d.Start to roll the ball slowly
e.Slowly lift your chest up the ball
f.Meanwhile bring your shoulders upwards until your body is in a straight line
g.Now make sure that your head, neck, back and shoulders all are in line
h.Try to pull your abs the most you can
i.Don’t hyperextend your back
j.You need to perform 2-3 sets of 10 repetition
2.Butt Lift:
a.Lie on the ball with your head neck and shoulder resting on the ball
b.Keep your knees bent with your body in a table-top position
c.Slowly lower the hips towards the ground but don’t let the ball roll
d.Slowly squeeze your glutes and raise your hips
e.Hold your body in the position when the body in line like a bridge
f.During this movement press against your heels not the toes
g.Repeat this motion for 12 times and make up 3 sets
3.Abs Roll:
a.Place the ball in front of you
b.Place your hands on the ball in front of you
c.Keep your arms parallel
d.Pull your belly button slowly towards your spine
e.Meanwhile tighten your torso and roll forward
f.Start to roll the ball outward as far as you can manage
g.Do not arch or strain your back
h.Push your elbows into the ball
i.Now squeeze your abs to pull your body back to the start
j.Repeat it for 10 more times and complete 3 sets of this exercise
k.Discontinue the move if you experience any back problem
These 3 exercises if properly carried out and practiced, they can help you strengthen your core muscles and these are the best core strengthening exercises which are not only safe but also very effective.
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