CORE STRENGTHENING EXERCISES

 CORE STRENGTHENING EXERCISES

 Today we talk about abdominal Exercises
   in diifferent way

 

1. Bird dog row exercise

      In this exercise two type muscle work 

      a . core stabilizer
      b. action mucles 

A. core stabilizer 

-.Rectus abdominis
  -   Transversus abdominis
-     Internal oblique
-     External oblique
-     Multifidus

B. action mucles 

 more musle are involve as like accessory muscle

     B. shoulder muscle ... posterior deltoid 

                       Scapular muscles Rhomboideus

                                      and others

                        Back muscle  latissimus dorsi   

                        Leg muscle hamstring glute 

                              and others these are

                                 major muscles 

     this exercise perform 20  time each side and 4 sets 

2. DEAD BUG 

   Core strengthening with control and co-ordination exercises
    Rhythmic movement with continue generate load on core                 muscles
    20 time each side and 4 sets 

3.. Posterior tilt 

In this exercise 

hand stable and leg move  

one leg hold knee 90 position

 and another leg move 20 time each side with 4 set 

 4. Spermen exercises with also coordination exercises

    

 

 Control and co-ordinate with rhythmic movements
 Neck muscle  abdominal muscles and back muscle 

act stabilizer

    diagonal one hand and one leg stable
   and another movable with coordination
generate continue load on back and abdominal muscle
  20 rep and 4 sets