The best core exercises may surprise you. It isn’t enough to just do ab exercises and sit ups. To build a powerful core you need to exercise a variety of muscles out of your hips to your shoulders. Many people think of the core as a nice six-pack, or strong, toned abs, however that the abdominal muscles are a really small part of the core. The abs have limited and specific action, and what experts describe as the “core” actually consists of a variety of muscles that stabilize the spine and pelvis, and run the whole length of the torso. When during sex contract, they stabilize the spine, pelvis and shoulder girdle and make up a solid base of support. At these times, we are able to generate powerful movements from the extremities.
Core exercises are most effective once they engage many muscles through the torso that cross several joints and interact to coordinate stability. Core muscles have to work as a unit, contract simultaneously, across joints in order to stabilize the spine. The best core exercises are simple bodyweight exercises, including the following.
Sit-ups are the most useful known core exercises used to shape the stomach. Lie on the ground or on the yoga mat, keeping your knees bent and also the feet on the mat. Both hands should be held at the back of your face.Tighten your abs and raise your head and shoulders from the mat, making sure the feet stick to the ground.
the ball with both of your hands on the floor. Walk your hands out, allowing the ball to roll below your body until it is beneath your shins. Your hands should be underneath your shoulders.
Lie down in your belly with your forearms on the ground. Space your elbows shoulder-width apart and raise your hips. If that is too difficult, keep the knees on the ground.Pull your navel in to your spine and keep your body in a straight line. If you think too much pressure in your shoulders, break the rules on your toes or knees.
Hand-to-Foot Ball Pass
Lie lying on your back, with your legs extended on floor. Contain the ball with both hands, and extend arms go back over your head. Raise arms and legs toward one another, lifting your head and shoulders while you do.
Lie on the yoga mat with your hands behind your face or crossed on the chest. Contract your abs and squeeze your buttocks. Lift your legs off the floor, maintaining them straight or bending them slightly. Lower the legs to at least one inch to the floor, so the abdominal muscles are still tight after which repeat the lift. Perform 5 number of 10 leg lifts.
Bridge Hamstring Curl
Lie lying on your back, with your legs extended and heels sitting on the ball. Press your heels in to the ball, contract your abs and glutes, and raise your hips so your body forms an upright line from your feet to shoulders.