Plank
A fundamental core-stability exercise holding a rigid body line on forearms or hands, strengthening the abs, shoulders, and deep stabilizers.
INTERMEDIATE
Bicycle In-Out
Bicycle In-Out is a great exercise to strengthen your core. This exercise targets multiple muscles of your body and primarily strengthens your abdominals, internal and external obliques. Bicycle in-out also enhances stability in the lower back and hips.
Instructions
- Lying on your back, hands behind your head, lift your legs and bend your knees to 90 degrees.
- Lift your shoulders off the floor and twist your torso to one side. While holding the twist, extend your legs straight out in front of you, then swing them back and rotate to return to the starting position.
Tips
- Avoid neck strain by lightly touching the back of your head rather than pulling it for support.
Alternative Exercises
Hanging Knee Raise
Hanging Knee Raise is an effective core exercise that increases your abdominal muscles' functional strength, muscular development, and control. This exercise is great for improving grip strength.
Lying Straight Leg Raise
Lying Straight Leg Raise strengthens the muscles of the upper thigh, and the quadriceps, without placing any stress on the knee joint.
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