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  • List Down 10 Core Exercises and Give The Importance and Its Benefits

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    Andrey Zamora
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    The document lists 10 core exercises and their importance and benefits: 1) Hollow Man which is an isometric exercise that works the core, 2) High Plank which works the entire core and is a good exercise to do for life, 3) Bridge which works the core and low back, 4) Superman Pull which targets the low back, 5) V-Ups which are advanced and work the entire core, 6) V-Sit which works the core and challenges balance, 7) Plank Knee Crosses which work the core and abs, 8) Leg Raises which work the core and abs as long as the low back is supported, 9) Elbow Plank Twists which work the entire core, and 10

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    The document lists 10 core exercises and their importance and benefits: 1) Hollow Man which is an isometric exercise that works the core, 2) High Plank which works the entire core and is a good exercise to do for life, 3) Bridge which works the core and low back, 4) Superman Pull which targets the low back, 5) V-Ups which are advanced and work the entire core, 6) V-Sit which works the core and challenges balance, 7) Plank Knee Crosses which work the core and abs, 8) Leg Raises which work the core and abs as long as the low back is supported, 9) Elbow Plank Twists which work the entire core, and 10

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    92 views2 pages

    List Down 10 Core Exercises and Give The Importance and Its Benefits

    Uploaded by

    Andrey Zamora
    The document lists 10 core exercises and their importance and benefits: 1) Hollow Man which is an isometric exercise that works the core, 2) High Plank which works the entire core and is a good exercise to do for life, 3) Bridge which works the core and low back, 4) Superman Pull which targets the low back, 5) V-Ups which are advanced and work the entire core, 6) V-Sit which works the core and challenges balance, 7) Plank Knee Crosses which work the core and abs, 8) Leg Raises which work the core and abs as long as the low back is supported, 9) Elbow Plank Twists which work the entire core, and 10

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    ANDREY ZAMORA BSIT 101I PED

    List down 10 core exercises and give the importance and its benefits.

    1) HOLLOW MAN - This is an isometric core exercise, meaning it has


    no movement. Keep your shoulders down and away from your ears.
    Keep your low back on the ground.

    2) HIGH PLANK - This is my absolute favorite core exercise of all time. I

    do plank variations in every single workout. If I had to do one core

    exercise for the rest of my life, this would be it.

    3) BRIDGE - Most people think that a bridge is for your glutes. Bridge is

    also a fantastic core strengthening exercise when performed correctly

    with your hips tucked and low abdominals engaged.

    4) SUPERMAN PULL - This move really targets the low back. In fact,

    many people suffer from low back pain because their core (including

    their low back) is really weak. Skip the “pull” part and just practice

    raising your arms and legs off of the ground if you find this core

    exercise too difficult.

    5) V-UPS - This move took me a while to master. The full V-up is pretty

    advanced, but you can always do the modified version as you work

    up to it. Once you master the V-up, you can even try holding a

    weighted medicine ball in your hands.

    6) V-SIT - See how long you can do this ab exercise move without

    shaking! Bend your knees if extending your legs is too difficult. Make

    sure that your shoulders stay down and away from your ears.
    ANDREY ZAMORA BSIT 101I PED

    7) PLANK KNEE CROSSES - Exhale and blow all the air out of your

    lungs as you pull that knee towards the opposite elbow. The idea is to

    get as close as possible can and aim for the outside of the elbow.

    8) LEG RAISES - This move should not hurt your low back. If it does,
    place your hands underneath your low back for support and/or don’t
    drop your legs down as low. This exercise is meant to work your core
    and abs, not hurt them. Always listen to your body’s signals.

    9) ELBOW PLANK TWISTS - This core exercise is the perfect addition

    to your next ab workout. Think of yourself like a towel that needs

    wringing out as you do this exercise.

    10) PLANK SHOULDER TAPS - This plank variation is excellent for

    challenging your balance and core strength.

    Avoid rocking your hips and body from side to side when doing the

    shoulder taps. The only motion that should be happening is your

    hand moving to the opposite shoulder.

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