Core Strength Exercises

1. Lower Abs

– Lie on the floor with legs straight and hands lying on the lower part of your stomach

– Start the exercise by contracting the lower abs under your hands, you should feel the contraction

– Once the abs are contracting, slowly lift the upper body straight up only 2 to 3 inches

– Attempt to keep the upper body straight, don’t curl the neck forward

– Hold the contraction for 2 seconds, then relax back to the floor

– Repeat until you feel moderate fatigue in the lower abs

2. Middle Abs

– Lie on the floor with knees bent to 90 degrees and hands lying on the middle part of your stomach

– Start the exercise by contracting the middle abs under your hands, you should feel the contraction

– Once the abs are contracting, slowly curl your head upwards only about 6 inches

– Hold the contraction for 2 seconds, then relax back to the floor

– Repeat until you feel moderate fatigue in the middle abs

3. Upper Abs

– Lie on the floor with hips and knees bent to 90 degrees and hands lying on the floor beside your body

– Start the exercise by contracting the upper abs, you should feel the contraction

– Once the abs are contracting, slowly curl your head upwards only about 6 inches

– Hold the contraction for 2 seconds, then relax back to the floor

– Repeat until you feel moderate fatigue in the upper abs

4. Stomach Hollowing

– Stand with both feet shoulder width apart and arms beside your body

– Slowly contract your abdominal muscles, attempting to hollow out your stomach

– Hold the muscle contraction for 8 to 10 seconds, then relax

– Repeat until you feel moderate fatigue in the oblique (outer) muscles of your stomach

Rugby S