Exercises For Pelvis, Abs And Core
February 16, 2009
The core has become the center point of the fitness plan. The reason for this is that core muscles stabilize the spine, which ultimately moves the body with varying loads. In addition to this, the core muscles helps to transfer the energy form the large to smaller groups more effectively.
Try out pelvis tilts. Just lie flat on the back and bend the knees. Keep the feet on the floor and hands on the side or behind the head. Then rotate your pelvis in the normal position and repeat the process. Pelvis rock is also very beneficial to strengthen the core muscles. Just feel your deep inner muscles and feel these muscles initiate the movement.
Pelvis clock is also very helpful. Lie on floor as in the above mentioned pelvis tilts position and imagine your pelvis to be a clock with 12 0’ clock toward the feet, six 0’ clock towards the chest, three o’ clock towards the right side and nine towards the left side.
Carefully work your way round the clock and repeat in the opposite direction. Try tummy tucks by concentrating on your abs up and down. For the muscles of transverse abdominals vacuumed pumps work best. For upper and lower abs try roll-ups and do exhale as you roll up and inhale as your roll down.
Lower twists and air pumps with cross are very beneficial for toning the upper and lower abs and oblique. Just feel your mind on feeling your abs and keep the inner core activated to protect the lower back. Even double air pumps and wood chops- high cable focuses on this area only.
In order to target all the muscle groups of the core it is very essential to perform combination of various exercises. Therefore include the exercises which target trunk, back as well as pelvic muscles. You will not benefit from one particular exercise so choose a right combination to target the whole of core areas.
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