Basic exercises for strengthening the core
Exercises: Plank pull-ups and Air crunch
Training type: Strength training
Element: Earth
Chakra: Solar Plexus Chakra Activation
Subtle body: Physical Body
Requirements
Plank pull-ups and Air crunch are exercises that you do on the ground. They are advanced activities, and the posture should be correct to have the wanted outcome and not hurt yourself. It is important to keep the back straight throughout the movements. Both work on the deep core muscles.
Outcome physical
With these two activities, you tone up your abdominal muscles. 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 feelings of being constructive and effective. Because you work on the core, you will strengthen yourself from deep within. 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 Plank pull-ups and Air 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 Alternate leg lift, Cross crunch, Sit-ups, and Waist toner.
In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Step back, Arm press, boxing, Scissor jump, Side kick, and Arm.s cross
Guidance
1. Plank pull-ups
Come to a plank position. Start to pull your buttocks up and down. Feel your upper abdomen muscles working. Breathe slowly and steadily.
Keypoints:
- Pull your buttocks up
- Keep your stomach tight
- Your shoulders are in one line with your elbows
2. Air crunch
Come in a supine position. The upper body and legs are off the ground. The hands are crossing over the chest. Start to move your legs to the front and back. Feel the upper abdomen muscles working. Breathe slowly and steadily.
Keypoints:
- Keep your back straight
- Keep your stomach tight
- Push your legs to the front
- Keep legs off the ground
