How To Get A Stronger Core | BlackDoctor | Page 2

    5 Secrets To Building Strong Core Muscles

    2. Oblique Leg Extension

    Start by lying on one side, top leg straight.  As you pull your leg in, crunch your elbow to your knee.

    Extend leg to return to start.  Don’t let your leg touch the ground, and when the leg is fully extended your butt should be tightly squeezed rotating your leg out ever so slightly.

    3. Plank

    Begin lying on the floor, face down.  Prop your upper body onto your forearms so that your elbows are directly under your shoulders.  Keeping your body straight, push yourself up so your weight is supported by your toes and forearms.  Be sure to keep your abs tight, back straight, and legs in a locked position.  Hold for 30 seconds and release.

    4. Supermans

    Begin by lying on your stomach, arms straight overhead.

    Alternate raising your right arm with your left leg, and vice versa. Each side counts as 1/2 of a rep. Your stomach muscles should be engaged when you lift up. Think about your arm and leg not only being pulled up, but also out.

    Alternate for desired reps, trying not to rest your leg or arms on the ground.

    5. Heel Touches

    Place a mat on the floor and lay down on your back. Bring your knees up so your thighs are at right angles to your calves.

    Put your hands down by your side, with you palms facing the floor. Get into the starting position by slightly raising your shoulder blades off the floor.

    Reach down with your right hand as far as possible. Now repeat the reach with your left hand.

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