The climbing plank is an intermediate level exercise for core. You will require some basic chest and shoulder strength, but once you are up to an intermediate level, climbing is a great way to advance the movement.
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points:
– Keep your back straight & core tight
– Make sure that your hips don’t sink too low or rise too high – your body should be as straight as a board
– Begin with your elbows underneath your chest and push yourself up onto your hands one at a time and repeat
The overhead squat is probably the most difficult two-legged squat to master, as it is an advanced move that requires strict form and a lot of core strength.
Main Muscles: Gluteus Maximus, Hamstrings, Inner Core, Quadriceps
Key Points:
– Take a wide grip outside of shoulders width
– Lock your elbows
– Keep your core tight, ass out, chest high and back straight
– Squeeze your shoulder blades together throughout the movement while balancing the bar overhead
This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.
Main Muscles: Obliques & Inner Core
Key Points:
– Attach the resistance band to a stable apparatus such as a squat rack or cable machine
– Keep your core tight and chest high
– Stand on the leg that is closest to the post where the band is attached
– Extend your arms and lock your elbows with hands in front of your solar plexus
– Keep your head straight while twisting your body
– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points: – Try to get the balance between your upper and lower body through your center of gravity – Hold the medicine ball in front of your chest with both hands – Keep your chest high and core tight – Simultaneously lift your knees towards your chest while performing a sit-up – Toss the ball towards the ceiling while keeping your feet off the floor – Catch and repeat
Recent Comments