Basic exercises for strengthening the abdominal muscles
Exercises: Leg front back and Bridge with pelvis tuck
Training type: Strength Training
Element: Earth
Chakra: Sacral Chakra Activation
Subtle body: Physical Body
Requirements
Leg front back and Bridge with pelvis tuck 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 when you perform the repetitions.
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 Leg front back and Bridge with pelvis tuck 2 times. Gradually work up to longer sessions.
In a Strength Circuit: Alternate 10 reps of these activities with other strength exercises such as Core twist, Knee to core pull, Bottom toner, and Cross crunch.
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. Leg front back
Lay on the side of your body. Start to pull the upper leg to the front and back. Move your upper body forward and back accordingly. Feel your lower abdomen working. Breathe slowly and steadily.
Keypoints:
- Pull your leg back and forth
- Your arms and hands are stabilizing
- Keep your leg in the air
2. Bridge with pelvis tuck
Lay on your back with bent legs. Start pulling your pelvis up and down. Stay off the ground while doing the exercise. Feel your lower abdomen working. Breathe slowly and steady.
Keypoints:
- Keep your stomach tight
- Push your pelvis up
- Keep your butt tight
- Your arms are stabilizing
