Solar Plexus chakra - Alternate leg lift & Legs pull up

Basic exercises for strengthening the core

Exercises: Alternate leg lift and Legs pull up
Training type: Strength Training
Element: Earth
Chakra: Solar Plexus Chakra
Subtle body: Physical Body

Requirements

Alternate leg lift and Legs pull up 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 strengthen your deep abdominal muscles, called the core. 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 alternate Leg lift and Legs pull up 2 times. Gradually work up to longer sessions.

In a Strength Circuit: Alternate 10 reps of these activities with other strength exercises such as Air crunch, Plank pull-ups, Waist toner, and Sit-ups.

In a Cardio/Strength Circuit: Alternate 10 reps of these two exercises with cardio exercises, such as Step back, Sidekick, Arms cross, and Boxing.

Guidance

1. Alternate leg lift

Lay on the back and bring your legs up in the air. Keep the hands under your head. Start lowering and lifting your legs alternately. Feel your upper abdomen muscles working. Breathe slowly and steadily.

Keypoints:

Keep your stomach tight
Keep the head off the ground
Lower back is on the ground
Lower your leg slowly

Solar plexus chakra exercises - alternate leg lift & legs pull up

2. Legs pull up

Lay on your back and bring your legs up in the air. Keep your hands on the side of your head. Start pulling your legs up. Feel your upper abdomen muscles working. Breathe slowly and steadily.

Keypoints:

Keep your stomach tight
Lower back is on the ground
Keep the head off the ground
Take your feet high