Core Exercises
Vertical Leg Crunches
Crunches are body-weight exercise, meaning that your weight will act as the resistance you’re using. You’ll have to use your core strength to get your torso up and close to touching your legs.
Muscles Involved:-
- Target muscle: Rectus Abdominis
- Synergists: Obliques, Iliopsoas, Pectineus, Sartorius, Rectus Femoris, Adductor Longus, Adductor Brevis
- Mechanics: Compound
- Note:- Keep the movement slow and controlled.
- At the top of the movement, your legs and torso should make the letter V.
Steps to follow:-
- Lie in supine position, on the floor with the legs straight and the arms by the sides of your head.
- Exhale as you raise your legs and torso and try to touch your toes. To raise your legs and torso, flex your hips and your abdomen. This will activate your rectus abdominis
- Hold the contracted position and then inhale as you lie back into the starting position.
Reverse Crunches
The reverse crunch is a very effective exercise which targets the abdominal muscles of the core.
The reverse crunch involves doing the movement from the opposite end (waist down) to contract the core muscles. The lower abs and hip flexors are more active in stimulating the entire abdominal wall.
Muscles Involved:-
1. Target muscle:
Rectus Abdominis, ExternalObliques, Iliopsoas
2. Mechanics: Isolation
Note :
- Never pull on the back of your head since it can hurt your neck this way and you won’t activate the core optimally.
- Do not rock your body back and forth as this may hurt your back.
- Perform the exercise at a slow pace.
Steps to follow:-
- Lie on supine position and bent your knees.
- Place both arms down by your sides or on the back of the neck.
- Bend knees at a 90-degree angle.
- Bring your knees toward your chest while contracting your core, then lift your glutes off the ground and extend your legs straight toward the ceiling.
- Slowly bring your butt down and extend your legs back to the starting position.
- Keep your core tight to protect your lower back and spine
- Repeat for several reps.
Lying Side Oblique Crunches
Oblique crunches are similar to regular crunches but they include a subtle rotation in the movement. This twisting motion will activate the muscles in the sides of your abdomen.
The side crunch is a core exercise that strengthens the obliques, and other muscles in your core. By engaging muscles that work to support and stabilize the spine, oblique crunches can help to decrease pressure on the lower back and protect against injury.
Muscles Involved:-
- Internal and External Obliques
- Rectus Abdominus
- Transverse Abdominus
Steps to follow:-
- Lie on a mat on your right side.
- Bend the knees and bring the left hand behind your neck. Hold the abs with your right hand firmly.
- Pulling from the obliques, try to bring your elbow up from lying position and towards your feet.
- Pause for a contraction and return to initial position.