A strong core doesn't just look good, it makes it easier to do many physical activities. The core is formed by the diaphragm, the pelvic floor, transverse abdominis and multifidus, as well as the abs and obliques. Since there is no immediate support from bones, it has always been considered the weakest part of our body. In this regard, most abs workout only train the muscle instead of the core functions. Let's activate the core in this workout.
This Program is NOT intended for you, if you:
1.Are elderly(over 65 years old), pregnant, or disabled
2.Have diabetes, cardio diseases, lung diseases or other metabolic diseases
3.Have orthopedic conditions that are not yet healed
4.Are not suitable for exercise following your doctor's advice
Let’s begin.
1. Bird Dog(Left)-30s
Tips:
1.Keep your back flat and straight, do not sag your back
2.Grab the ground with your fingers
3.Brace your core to keep your body stable
Breathing:Breathe in when extending, breathe out when retracting.
2. Bird Dog(Right)-30s
Tips:
1.Keep your back flat and straight, do not sag your back
2.Grab the ground with your fingers
3.Brace your core to keep your body stable
Breathing:Breathe in when extending, breathe out when retracting.
3. Gluten Bridge Hold-30s
Tips:
1.Lie flat on the floor with hands by your side
2.Feet should be placed shoulder width
3.Keep your hips and core tight
4.Hold at the top
Breathing:Do not hold your breath.
4. V Crunch-25s
Tips:
1.Tighten abs, straighten back
2.Keep your hands and knees fighting with each other
3.Hold still
Breathing:Do not hold your breath.
5. Russian Twist-30s
Tips:
1.Keep your abs contracted throughout the exercise
2.While twisting your torso, focus on the contraction in your abs and obliques
3.Sit on the floor with your torso slightly leaning back
Breathing:Breathe out when rotating to the side, breathe in when coming back to center.
6. Plank With Knee To Elbow-30s
Tips:
1.Place your hands shoulder width
2.Rotate body slightly when lifting knee to elbow
3.Bent elbow slightly
Breathing:Breathe out when lifting knee, breathe in when going back.
7. Plank-30s
Tips：
1.Form a straight line with your head, shoulders, back, hips, knees, ankles
2.Tighten your abs, and do not sag your back
3.Prop your body up hard
Breathing:Avoid holding your breath during the stretch.
8. Plank Leg Lift-30s
Tips:
1.Keep your head,shoulder,back,hips,knees and ankles are at the same line
2.Lift your leg to the top while other part of body hold still
3.Keep ads tight
Breathing:Breathe out when lifting leg, breathe in when coming down.
Repeat the above 5 moves once,Stretch will be required.
9. Abs Stretch -30s
Tips:
1.Keep your legs on the ground, and push upper body up to stretch abs
2.Keep arms perpendicular to your torso
Breathing:Avoid holding your breath during the stretch.
10. Torso Stretch Right-20s
Tips：
1.Feel a stretch extending down from the ribs to the pelvis
2.Cross your leg more deeply
3.Arms overhead
Breathing>Avoid holding your breath during the stretch.
11. Torso Stretch Left-20s
Tips
1.Feel a stretch extending down from the ribs to the pelvis
2.Cross your leg more deeply
3.Arms overhead
Breathing:Avoid holding your breath during the stretch.
