Basic exercises for strengthening the abdominal muscles
Exercises: Core twist and Knee to core pull
Training type: Strength Training
Element: Earth
Chakra: Sacral Chakra Activation
Subtle body: Physical Body
Requirements
Core twist and Knee to core pull are exercises that you do on the ground. They are easy to do, but the posture should be correct to have the wanted outcome. The best way is to tuck your stomach in and keep the lower back on the ground when you perform the repetitions. That is the most effective technique to reach the stomach’s deep muscles and not hurt your back.
Outcome physical
With these two activities, you tone up your abdominal muscles and the sides of your waistline. They are very effective, and you will see positive outcomes when you do them regularly.
Outcome spiritual
These two exercises strengthen the energy field of the physical body. They work on your feeling of self-esteem and security within. Because you work on the abdominal muscles and lower stomach, you will feel more centered day by day. It is a crucial area because this is where our abdominal muscles hold everything together. Here we need an extra boost of care and focus.
Best ways to do
In a Beginner Circuit: Alternate 10 reps of Core twist and Knee to core pull 2 times. Gradually work up to longer sessions.
In a Strength Circuit: Alternate 10 reps of these activities with other strength exercises such as Bottom toner, Cross crunch, Leg front-back, and Bridge with pelvis tuck.
In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Knee lift, Hip rotation, Pelvis tuck, and Knee to elbow.
Guidance
1. Knee to core pull
Lay on your back with bent legs. The hands are tucked under your head. Start pulling your knees towards your chest. Feel your abdomen working. Breathe slowly and steadily.
Keypoints:
- Pull your knees up
- Lower back is on the ground
- Keep the head off the ground
- Keep the feet in the air
2. Core twist
Lay on your back with your legs bent. Place your hands at the side of your head and lift them off the ground. Start to take your legs alternately from one side to the other while the upper body stays in position. Feel your lower abdomen working. Breathe slowly and steadily.
Keypoints:
- Keep your stomach tight
- Hold your knees together
- Keep the head off the ground
