Basic exercises for toning the bottom and lower stomach
Exercises: Bottom toner & Cross crunch
Training type: Strength Training
Element: Earth
Chakra: Sacral Chakra Activation
Subtle body: Physical Body
Requirements
Bottom toner and Cross crunch 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. That is the most effective technique to reach the deep muscles within the stomach.
Outcome physical
With these two activities, you tone up your lower stomach and the sides of your stomach. With bottom toner, you are also working on your glutes. 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. Because you work on your pelvis area and lower stomach, you will feel centered and more secure day by day. This is a crucial area because this is where our sexuality is located. Here we need an extra boost of care and focus. It is a susceptible section of the body.
Best ways to do
In a Beginner Circuit: Alternate 10 reps of Bottom toner and Cross crunch 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, 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. Cross crunch
Lay on the back. Put your hands on the side of your head and
alternately start pulling the elbows to the opposite knees.
Feel the sides of your abdomen working. Breathe slowly and steadily.
Keypoints:
- Bring your knee to the elbow
- Keep your head off the ground
- The lower back is on the ground.
2. Bottom toner
Come on your knees in a plank position. Start lifting one leg in a bent position up and down. Feel your glutes working. Breathe slowly and steadily.
Keypoints:
- Lift your leg higKeep your back straight
- Tuck your stomach in
- Keep the shoulders in one
- line with the elbows
- The gluteus is working
