First, there are the standard core exercises, the ones most of us learn to do in grade school. These include squats, push ups, sit ups, and crunches that target your abdominal area. If you are looking for some more intense core exercises, then first up is the bridge. To do this exercise, you need to lie on your back with your knees bent. It is very important to keep your back in a relaxed, sort of neutral position - no arching your spine or pressing your back into the floor! Next, tighten your abdominal muscles and lift your hips off of the floor so that they are aligned with your knees and your shoulders. Hold this position for three seconds (count them out: one Mississippi, two Mississippi, three Mississippi), then slowly return to the starting position, and start all over again.
The second type of hardcore core exercises are segmental rotations. Again, begin by lying down with your back in a relaxed position and your knees bent. Tighten your abdominal muscles once more. This time, however, you are going to let your knees slowly fall to the left while keeping your shoulders on the floor. Do not stress yourself too much - only let your legs fall as far as is comfortable for you. When you are doing it right, you will feel the tension of the stretch but you will not experience pain. Hold for another three count, return to the starting position, and then repeat, this time lowering your legs to the right.
The last set of core exercises are quadrupeds. For this exercise, you begin on your hands and knees. Your hands should be directly below your shoulders and your head and neck should be aligned with your back. Start off by tightening your abdominal muscles, then lift your left arm off the floor and reach ahead. Hold for a three count, then lower your left arm and repeat the exercise using your right arm. Once you are back in the starting position, this time, you are going to raise your left leg off the floor. If you feel yourself falling off balance, just tighten the muscles in your trunk area. Hold for a three count, go back to the starting position, and do the same with your right leg.
Do these core exercises regularly, and you will be on your way to a strong, healthy core - not to mention some serious six-pack abs!
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