![]() Lift the right foot off the floor to 90 degrees at the hip and knee. How to Perform: Lie on your back and place your hands by your sides. Regression: Keep your feet on the floor, and slide your heel on the mat, alternating legs. Perform the same movement with your left leg and continue to alternate tapping the right and then the left foot onto the floor. On a two-count, lower your right foot to touch the floor, and on a two-count, return it back to 90 degrees. ![]() Engage the abdominals and draw the navel toward your spine. How to Perform: Lie on your back and place your arms by your sides. Regression: Perform the exercise on the floor. Raise the right arm to shoulder height with your thumb facing the ceiling. Extend the left leg behind you to hip height keep the foot flexed. How to Perform: Set your right knee on the center of the dome and place both hands on the floor underneath the shoulders. If the featured equipment is not available, use your own body weight. If some of these exercises feel too challenging, try the regressed version given in italics. The following seven core stability exercises can be added to your current workout routine. The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged. However, there are plenty of exercises that require only body weight or basic equipment. There are many methods for developing core strength, as well as various pieces of equipment that assist in that development. Developing core strength is essential for everyday health and well-being, as a strong core protects the spine, reduces back pain, enhances movement patterns, and improves balance, stability and posture.
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