Contents:
- Medical Video: Equip Yourself: 5 Bodyweight Exercises
- 1. Bird-Dog Crunch
- 2. Standing the Bicycle Crunch
- 3. Seated Leg Lift
- 4. Sit-ups
- 5. Spider Plank Crunch
Medical Video: Equip Yourself: 5 Bodyweight Exercises
Just because your body is strong doesn't mean you have strong core muscles. But don't be afraid, the core strength of the body is something that can be truly trained by everyone. Most people are already familiar with basic core exercises such as plank, bridge, or crunch. All three are very good types of core training. But there are other movements that may not have been touched before but are equally useful for developing the strength and function of the core muscles.
1. Bird-Dog Crunch
Start in all fours on the floor, hands placed directly below the shoulders, hips parallel to the knees. This is the starting position. Raise your right hand and stretch your arms straight in front of you (keep them at shoulder height), while simultaneously raising your left leg and stretching it straight behind.
During the crunch, your entire body must be stretched straight from the tip of your right finger to the left toe. Then bring your left foot touching your elbow right under your stomach. Re-extend your legs and arms. Return to the starting position. Repeat on the other side. Do five reps on each side.
2. Standing the Bicycle Crunch
Stand with your feet apart as wide as your hip, both hands placed behind your head. Tighten the core muscles with relaxed shoulders and straight back. Simultaneously, lift your right leg and lower your right elbow so that you bring your right knee to touch your left elbow to each other. Return to the starting position, then repeat on the opposite side. Do five reps on each side.
3. Seated Leg Lift
Sit on the floor with both feet straight in front of you. Tighten the core muscles, lean slightly so you can place your hands on both sides of the buttocks. Take a deep breath and lift one foot 15 cm from the surface. Hold for five seconds, then land your feet back on the floor. Repeat with the other leg. Continue to take turns continuously for a full 1 minute then take 20 seconds at rest. Repeat for five rounds.
4. Sit-ups
sit on the floor with knees bent, heels touch the floor, hands on both sides of your head. Relax your shoulders to avoid tension in the neck. Keep your feet steady on the floor, lay your body to your back flat on the floor (or as far as you can). Lift the upper body, lower it back. Repeat continuously for 1 full minute then take 20 seconds at rest. Repeat for five rounds.
5. Spider Plank Crunch
Start in a push-up position, hands tread on the ground just below the shoulders, feet straight back with toes pointing to the ground, so that your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow. Return to plank position. Repeat this movement with the other leg. Do five reps with each leg. If this position is too challenging, keep the plank position by resting on your elbows for 30 seconds at a time, and do it for only 3 rounds.
