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The Wellness Method

Build your core strength

February 28, 2018

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It’s true…some people are born with strong, toned abs, but sadly most of us are not. It’s easy to say that in order to get “abs,” you need to do abdominal exercises, but sometimes our bodies just don’t have the strength to perform the moves we try.

Here are some simple abdominal exercises to help you to gain ab strength:

(Pictures will be posted soon)

Bridges: lay flat on your back and raise only your butt off the ground. Repeat 10x.

Side planks: Lay on your right side, propped up by your right hand or elbow. Lift your hips off the ground and hold your body in a straight line. Hold 30 seconds. Repeat on other side.

Planks: Lay on your stomach. Lift your body up while propped on elbows or hands, making sure your body is one straight line (make sure your hips don’t lower). Hold 30 seconds.

Segmental Rotation: Lay on your back with your knees bent. Slowly rotate both legs together to the right side. Rotate both legs together back to middle, keeping knees bent. Repeat on left side. Repeat 10x each side.

Quadruped: Get on hands and knees. Lift right arm straight up while lifting left leg straight up. Hold for 5 seconds. Switch so that your left arm is lifted straight up and your right leg is lifted straight up. Hold for 5 seconds. Repeat 10x each side.

Superman: Lie face down on the ground with arms and legs extended. Lift arms and legs at the same time, feeling your back muscles working. Hold 10 seconds. Repeat 5x.

Bicycles: Lie on your back with hands lightly touching the back of your head, legs extended. Slowly bend right leg while twisting core and touching right knee to left elbow. Switch so that your left leg is bent, touching your left knee to right elbow. Repeat 10x each side.

Torso Leans: Stand with feet hip width apart and hands overhead. Slowly lean to the right side, back to center and then to the left side. Make sure your hips and knees are stable and do not move. Focus on contracting the sides of the abdominals. Repeat 20x each side.

 

Do these every day and you’ll be doing those Roman Chair exercises, crunches on a declined bench, and weighted oblique twists in no time.

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