Question

Core Exercises

This lesson will focus on specific exercises for core. including lower abdominals, upper abdominals, obliques,and lower back.

make a list of 4 exercises/lifts for each of the 4core areas.(16 total)

Briefly explain how to perform each exercise/lift.

please put it in your own words don't Google it please that will help me a lot thank you have a great day whoever answers me

please help me I only have 20 minutes before I turn it in ​

it's already been 20 minutes I asked my teacher and my teacher said I have one hour to turn it in please help me out
if you guys help me out I'll give you guys 30 more points

Answer 1

Obliques:

1. Side plank: Assume a standard plank position with your hands under your shoulders and your legs kicked out long. Then, tilt so that you are on your side and so your feet will be stacked on top of each other, and you will be resting on the side of your foot. Whichever arm is on top can remain on your hip. Hold this position. This can also be done on your elbows. Just repeat this process but start with an elbow plank.

2. Hip-dip planks: Assume a elbow plank position, with elbows under shoulders and forearms resting on the floor. Dip your hips down from left to right and repeat, crunching your obliques.

3. Side crunch: Lie on your side with legs tucked in. Take your elbow and perform a standard crunch, crunching up with your upper body. Since you are on your side, your obliques will do more of the work than your upper abs. Switch to the other side to even out the reps.

4. Russian twists: Sit up with your legs bent in front of you. You can pick your heels up or keep them on the floor. Lean back as far as you're comfortable to increase the difficulty, and begin twisting back and forth. You will want to have your hands or a light weight reach the ground behind your back before pulling them back to center.

Lower Back:

1. Locust Pose: Lie on your belly with your arms at your sides. Peel your head and arms up along with your legs, until just your hips and stomach are on the floor. Hold, then lower. Repeat.

2. Bird dog: Get in a tabletop position, with your knees on the ground under your hip points and your hands under your shoulders. Slowly reach one arm forward and the opposite leg back. You'll want to feel tension in your core, lower back, and glute. Hold, then slowly lower, and repeat with the other two limbs.

3. Glute bridge: Lie on your back with your heels on the ground pulled in towards your glutes. Push up from your heels and raise your hips, contracting your glutes and holding tension in your lower back. Lower until you are just about to reach the ground before pushing back up. Repeat or hold.

4. Supermans: Similar to locust pose, lie on your belly. Bring your hands behind your ears, and your elbows out wide. Lift up, contracting the muscles in your lower back until your chest is off the floor. Slowly lower back down and repeat.

Answer 2

Lower abdominals:

1. Heel taps: Lie on your back and tuck your heals in towards your glutes. Your knees should be pointing the sky. Crunch up your torso, and rock back and forth, touching your left hand to your left heel, and then your right hand to your right heel.

2. Leg raises: Lie on your back with your legs out straight. Keep your heels close together and raise your legs up, then lower them back down. Do not let your lower back come off the ground during these exercises to prevent injury and keep the intensity on the lower abs.

3. Flutter/Scissor kicks: These are both relatively the same exercise. Lie on your back and lift your legs a comfortable amount off the ground. The lower they are, the harder these movements will be. For flutter kicks, move each your right leg up and your left leg down, then vice versa. Repeat this for as long as you wish. Scissor kicks are similar, but involve a vertical and horizontal motion of the legs. Go to do a flutter kick, but when your right leg is lower than your left, cross it over and make a scissoring motion. Repeat on the other side.

4. Bent knee toe taps/Dead bugs: Lie on your back and raise your knees so that your knees are above your hip points and so your shins are parallel with the sky. Slowly drop one foot to the floor, then bring it back up so that it is level with the other one. Repeat on the other side.

Upper Abdominals:

1. Crunches: Lie on your back with your legs bent so that your heels are pulled in closer to your glutes. Put your hands behind your ears and keep your elbows wide. Lift the top half of your torso up and crunch in with your abs, bringing your nose as close to your knees as you can without making a full sit up. Slowly lower back down and repeat.

2. Toe touch crunches: Start in the same position you would do a crunch in. Raise your legs up so that your feet are above your hip points, or as high as you can get them (you can bend your legs as well if you have tight hamstrings). Crunch up as if you were trying to reach your toes or touch the ceiling. Lower back down, and repeat.

3. Sit ups: A classic exercise. Lie on your back with your legs bent and with your heels on the ground. If you'd like you can have someone hold your feet or slide your feet under something like a couch or some gym equipment to make it easier. Crunch up using your abdominals until your chest is at your knees, then lower back down slowly. Repeat. (these are different from crunches because you come all the way up)

4. Tuck crunch: Lie down on your back. Keep your shoulders and legs off the ground for every rep. Tuck your knees in to your chest and bring your arms around to your rear while crunching up. Slowly kick your legs back out straight and your arms back behind your head as you lower both almost so that they touch the ground, then repeat.