If you sit all day the last thing you should be doing is crunches! Why keep reinforcing forward flexion? Want a STRONGER CORE and a PAIN-FREE BACK? Than add these 3 exercises to your routine.
1. Ab roller (intermediate to advanced exercise) forces you to extend your body while keeping your back in a safe, neutral position. Studies show that muscle activation of the rectus abdominis is about 30% higher on rollouts than it is on the standard crunch. Not only is this exercise safer for your back, it’s also more effective.
2. Single leg bridge with hip adduction using a Pilates ball is a great toning exercise for your abs and thighs and it also helps to lift and sculpt the buttocks. This exercise strengthens the core as well as the muscles of your back and helps to stabilize your spine. By squeezing the ball you during the movement you active the adductor (inner-thigh muscles) which play a key in pelvic stability. This helps you start with the smallest and deepest muscles and work your way out.
3. Stability ball plank with feet elevated (advanced exercise) offers you an unstable base of support, which forces your stabilizing muscles to work harder to keep your lower back and pelvis in their safe, neutral position. By lifting your leg you’ve shifted your center of gravity, which offers a real and perhaps even dramatic challenge to your deep stabilizing muscles.
The Workout: Ab Roller 2 Sets 4-8 Reps
Single Leg Bridge with Adduction 2 Set 10-15 Reps
Stability Ball Plank w/ Leg Lift 2 Sets 8-10 Reps
NOTE: Start with the minimum and work your way up to 3 Sets and add on a few more Reps. These exercises are not for everyone. Know your body and what’s best for it. If anything mast holding a plank for 6o seconds before going into the ab wheel, you can even do a plank with an arm and leg lift to make it harder.
Try this advanced Glider Core Workout: https://youtu.be/OglZ-mYZBWQ
Ab/Core Playlist: https://youtube.com/playlist?list=PL7jTKNwerPcE2qWZC-SoYGUu80CHApHlU
#shorts #core #strong
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Awesome vid, Michelle!
You are extraterrestre