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Keep your arm still so that you are forced to raise the dumbbell using your abs and not your arm. Progression: Hold a light dumbbell in your hand by your head to add resistance. Avoid ‘head nodding’, keep it off the floor and look forward throughout. Keep your left hand in line with your ear throughout the movement. ‘Crunch’ (squeeze the abs) at the top and return slowly, under control. Keep the right shoulder down, and curl the left shoulder up to the right knee. Place your right arm on the floor and out to the side. Technique: Lie on your back and place your right ankle on your left knee. Overview: A good exercise for both the obliques and the abdominals.
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Perform: 5-10 reps, alternating legs over 2-4 sets. Keep bracing the abs and then lift your leg slowly back up. Placing your fingers under your back will help you to gauge when this happens. Only go as far as you can, until you feel the lumbar spine start to move. Keeping one leg in the air, slowly lower the other down to the floor. Lift the other leg up, again keeping your back in place (if the back cannot be stabilised during this movement, the exercise is too advanced for you, and more static transversus stability control work will be needed first). Lift one leg up straight into the air and ensure that your back does not move. Set your lumbar spine in neutral and brace your abs. Technique: Lie on your back with knees bent. It also requires a good active range of motion of the hamstrings. Overview: Requires a strong static contraction of the abdominals to stabilise the lumbar spine against the load of the legs. Instead, focus on initiating and completing the movement with your core muscles – this will ensure maximum muscle fibre recruitment. Isotonic (exercises with movement) core exercisesĪlthough these exercises are isotonic you must not swing or rock forward or backward when performing them. Do 5-10 reps, alternating sides after each hold over 2-4 sets. Perform: Hold and increase the duration up to a maximum of 20 sec. Slowly bring your leg and arm back and swap sides. Ensure that your back does not slip into extension and that your shoulders and pelvis do not tilt sideways. Slowly lift one leg back and the opposite arm forward.
Isometric workout active how to#
Set your lower back into neutral (neither overly rounded nor arched – you’ll see how to achieve this position in the video) and brace your abs slightly. Technique: Assume a kneeling position with your hands below your shoulders and knees below hips. Thoracic and lumbar portions of erector spinae. This exercise also requires co-contraction of the abdominal wall muscles to stabilise your pelvis. Overview: Recommended as a safe and effective exercise for the lumbar (lower) and thoracic (upper) portions of the erector spinae (long back) muscle. Perform: 5 sets of 10 second holds, progressing to 2-3 sets of 60 second holds. Progression: Extend one leg carefully ahead of you and hold the position without dropping or tilting your pelvis. Don’t lift too high or flare your ribs as these will push your back into hyperextension. Squeeze your gluteals and then push your hips up until there is a straight line through your knees and hip to your upper body.
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Technique: Lie on the floor with your knees bent to a near 90-degree angle. Overview: Despite what you think, research indicates that this is more of a lower-back than a gluteal (butt) exercise. holds, progressing to 2-3 sets of 60 sec. Progression: Raise the top leg in the air and hold. Lower under control and repeat on opposite side. Keep your elbow under your shoulder to avoid upper-body strain. Rest your other arm along the side of your elevated body. Ensure that there is a straight line through your feet, hips and head. Push through your lower arm and leg and lift your body. Technique: Lie on one side, ensuring your top hip is ‘stacked’ above the bottom hip. Recent research also shows this to be an excellent exercise for the lower abdominal muscles. Overview: Recommended as a safe and effective exercise for the obliques and quadratus lumborum (a key lumbar stabilising muscle). You could perform all the exercises in one focused ab training workout, or select three or four to add to your weight training or other suitable workouts.Įxercise suitability is indicated for all exercises. The first three develop ‘held’ isometric strength and the other four moving (isotonic) strength. In this article, you’ll find seven core exercises described.