4 exercises that strengthen your stomach muscles without wrecking your spine
Jan 24, 2019To strengthen your stomach muscles and not wreck your spine means not using traditional exercises like; sit ups and crunches because your core is made in a way that these exercises ineffective. The exercises that strengthen your stomach muscles without wrecking your spine make your stomach muscles contract together.
For more detail about this please watch the tutorial above
4 of the best core exercises to get you started are;
- Plank
- Side Plank
- Shoulder Bridge
- Bird Dog
There are 3 reasons why these exercises are important;
- The whole is greater than the sum of its parts
- Hoop stress
- Muscles are divided into sections with tendons and fascia
Do you want to build core strength & stability? Click Here to start my How to Build Core Strength & Stability 12-Week Online Program
The whole is greater than the sum of its parts
Many people think a strong muscles makes a strong core, but this is incorrect. Each of these exercises make multiple core muscles contract at the same time. It’s this that makes your stomach muscles stronger.
Hoop Stress
Your core is one unit and muscles are divided into separate units. Imagine a cylinder being squeezed all the way around, this is what your core muscles do when they work best. These 4 exercises squeeze your whole core rather than separate parts of it.
Muscles are divided into sections with tendons and fascia
Your core muscles are divided by connective tissues called tendons and fascia. These connective tissues create the separate units that make up your core. It’s made this way because lots of separate units are stronger than one individual unit.
How to do the 4 exercises
Plank
- Start on your knees and elbows (elbows below shoulders)
- A natural curve in your spine
- Raise one knee so your on one foot and then the other
- Hold this posture for 10’s
- Rest on your knees for 5’s
- And repeat 2-3 time each set
Side Plank
- Start led on your side, with your elbow below you shoulder
- Lift your hips from the floor
- Straight line from your ankle, hips to your shoulder
- A vertical straight line through both shoulder and hips
- Hold this posture for 10’s
- Rest on your knees for 5’s
- And repeat 2-3 time each set
- If it becomes too difficult do the same from your knees
Shoulder Bridge
- Lie on your back
- Knees bent and feet flat on the floor
- Lift your hips from the floor
- contract your buttock muscles
- Hold this posture for 10’s
- Rest on your knees for 5’s
- And repeat 2-3 time each set
Bird Dog
- Start on all 4’s
- Hands below shoulder and knees below hips
- Natural curve in your spine
- Lift your right arm and left leg
- Pause, lower and repeat on the leg and arm
- Aim to maintain balance through the whole movement
- Repeat 8 times each set
Do you want to build core strength & stability? Click Here to start my How to Build Core Strength & Stability 12-Week Online Program
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Cras sed sapien quam. Sed dapibus est id enim facilisis, at posuere turpis adipiscing. Quisque sit amet dui dui.
Stay connected with news and updates!
Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.
We hate SPAM. We will never sell your information, for any reason.
