How to Strengthen Your Core

At home assignment for PEDB1400 Intro to Weight Training

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How to Strengthen Your Core
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1
Begin with flutter kicks. Start in this position. Try your best to not let your feet hit the ground as this will keep your abdominal muscles engaged throughout the entire exercise.

Begin with flutter kicks. Start in this position. Try your best to not let your feet hit the ground as this will keep your abdominal muscles engaged throughout the entire exercise.

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Begin with flutter kicks (continued). Lift one leg at a time to the highest point that you can without bending your leg.

Begin with flutter kicks (continued). Lift one leg at a time to the highest point that you can without bending your leg.

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Begin with flutter kicks (continued). Alternate legs in a quick manner while still keeping the other leg above ground. Continue this exercise for at least 1 minute and repeat for 3 sets.

Begin with flutter kicks (continued). Alternate legs in a quick manner while still keeping the other leg above ground. Continue this exercise for at least 1 minute and repeat for 3 sets.

4
Moving onto a more gentle exercise, begin toe taps. Start in a position where your legs are at a 90 degree angle to your back and keep your back flat on the ground.

Moving onto a more gentle exercise, begin toe taps. Start in a position where your legs are at a 90 degree angle to your back and keep your back flat on the ground.

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Toe taps (continued). Lighting tap one toe onto the ground. Remember to keep your back flat on the ground. This is what will isolate this exercise to work on your core strength.

Toe taps (continued). Lighting tap one toe onto the ground. Remember to keep your back flat on the ground. This is what will isolate this exercise to work on your core strength.

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Toe taps (continued). Alternate legs. If this is too easy, lift your head and shoulders off the ground. You should be in a crunch position while doing the toe taps. Repeat for 3 sets of 3 minutes.

Toe taps (continued). Alternate legs. If this is too easy, lift your head and shoulders off the ground. You should be in a crunch position while doing the toe taps. Repeat for 3 sets of 3 minutes.

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End the exercise with planks. Begin first with low planks on your elbows. Keep your back straight and your glutes slightly elevated. Squeeze your glutes and abdominals. Repeat for 2 sets of 1 minute.

End the exercise with planks. Begin first with low planks on your elbows. Keep your back straight and your glutes slightly elevated. Squeeze your glutes and abdominals. Repeat for 2 sets of 1 minute.

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Moving onto a harder plank, complete 2 sets of high planks on your hands. Keep hands below your shoulders and keep back straight as usual. Repeat for 2 sets of 1 minute each.

Moving onto a harder plank, complete 2 sets of high planks on your hands. Keep hands below your shoulders and keep back straight as usual. Repeat for 2 sets of 1 minute each.

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