Swiss-Ball Knee Tuck
(works transverse abdominis, obliques, rectus abdominis)

Assume the pushup position with your shins on a Swiss ball and your hands on the floor, shoulder-width apart and beneath your shoulders. Keeping your head down and your abs drawn in, slowly pull your knees toward your chest. (The ball will roll slightly forward.) Try to keep your hips down to maintain the stress on your abdominals. Pause, then straighten your legs to roll the ball back out behind you.

Watch Your Form:   Keep your belly button pulled in toward your spine. This engages your transverse abdominis, which helps protect your back.

Swiss-Ball Knee Tuck
(works transverse abdominis, obliques, rectus abdominis)

Assume the pushup position with your shins on a Swiss ball and your hands on the floor, shoulder-width apart and beneath your shoulders. Keeping your head down and your abs drawn in, slowly pull your knees toward your chest. (The ball will roll slightly forward.) Try to keep your hips down to maintain the stress on your abdominals. Pause, then straighten your legs to roll the ball back out behind you.

Watch Your Form:   Keep your belly button pulled in toward your spine. This engages your transverse abdominis, which helps protect your back.

(Source: menshealth.com)

@2 years ago with 4 notes
#Men's Health #Core exercises 
V Twist
(works rectus abdominis, obliques)

Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.

V Twist
(works rectus abdominis, obliques)

Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.

(Source: menshealth.com)

@2 years ago with 2 notes
#Men's Health #Core exercises 
Reach-And-Twist Hyperextension
(works lower back, erector spinae, obliques)

Lie on a hyperextension bench with your ankles under the ankle pads. Hold a light medicine ball to your chest and lean forward until your upper body is almost perpendicular to the floor. Slowly raise your torso, twisting your upper body to the right and extending the ball away from you until your arms are straight. Rise until your body is just past parallel to the floor. Reverse the motion, then repeat, twisting and reaching to the left.

Watch Your Form:   Go slowly: 3 seconds up and 3 down. Rushing uses momentum and increases risk of injury.

Reach-And-Twist Hyperextension
(works lower back, erector spinae, obliques)

Lie on a hyperextension bench with your ankles under the ankle pads. Hold a light medicine ball to your chest and lean forward until your upper body is almost perpendicular to the floor. Slowly raise your torso, twisting your upper body to the right and extending the ball away from you until your arms are straight. Rise until your body is just past parallel to the floor. Reverse the motion, then repeat, twisting and reaching to the left.

Watch Your Form:   Go slowly: 3 seconds up and 3 down. Rushing uses momentum and increases risk of injury.

(Source: menshealth.com)

@2 years ago with 1 note
#Men's Health #Core exercises 
Side Bridge
(works obliques, shoulders)

Lie on your left side with your legs and feet together, your right hand on your right hip, and your left forearm on the floor so your elbow is beneath your shoulder. Raise your hips until your body forms a straight line from shoulder to ankle. Pause, slowly lower your body, and repeat, then switch to your right side.

Watch Your Form: Keep your neck in line with your torso as much as possible to avoid straining your trapezius and neck muscles.

Side Bridge
(works obliques, shoulders)

Lie on your left side with your legs and feet together, your right hand on your right hip, and your left forearm on the floor so your elbow is beneath your shoulder. Raise your hips until your body forms a straight line from shoulder to ankle. Pause, slowly lower your body, and repeat, then switch to your right side.

Watch Your Form: Keep your neck in line with your torso as much as possible to avoid straining your trapezius and neck muscles.

(Source: menshealth.com)

@2 years ago with 3 notes
#Men's Health #Core Exercises 
Hanging Weighted Twist
(works lower rectus abdominis, obliques, transverse abdominis)

Hang from a bar and have a partner place a light medicine ball between your knees. Rock your pelvis upward, then slowly raise your knees up and to the left. Slowly lower your legs and repeat, this time to the right.

Watch Your Form: Raising your knees before your pelvis can cause you to engage more of your hip flexors—the muscles along the front of the thighs. Think of the move in two parts: Tilt your pelvis up first, then raise your legs.

Hanging Weighted Twist
(works lower rectus abdominis, obliques, transverse abdominis)

Hang from a bar and have a partner place a light medicine ball between your knees. Rock your pelvis upward, then slowly raise your knees up and to the left. Slowly lower your legs and repeat, this time to the right.

Watch Your Form: Raising your knees before your pelvis can cause you to engage more of your hip flexors—the muscles along the front of the thighs. Think of the move in two parts: Tilt your pelvis up first, then raise your legs.

(Source: menshealth.com)

@2 years ago with 2 notes
#Men's Health #Core exercises 
Swiss-Ball Twisting Hyperextension
(works lower back, erector spinae, obliques)

Lie facedown on a Swiss ball with your waist on top of it. Place your feet against a wall or under something sturdy. Cross your arms and bend forward until your upper body covers the ball. Slowly raise your torso off the ball, gently twisting to the right, until your torso is slightly past parallel to the floor. Lower yourself and repeat, this time twisting to the left.

Watch Your Form: At the top of the move, the top of your pelvis should rest on the Swiss ball. If you can feel the ball against your lower abs, you’re not forward enough on it.

Swiss-Ball Twisting Hyperextension
(works lower back, erector spinae, obliques)

Lie facedown on a Swiss ball with your waist on top of it. Place your feet against a wall or under something sturdy. Cross your arms and bend forward until your upper body covers the ball. Slowly raise your torso off the ball, gently twisting to the right, until your torso is slightly past parallel to the floor. Lower yourself and repeat, this time twisting to the left.

Watch Your Form: At the top of the move, the top of your pelvis should rest on the Swiss ball. If you can feel the ball against your lower abs, you’re not forward enough on it.

(Source: menshealth.com)

@2 years ago with 1 note
#Men's Health #Core exercises 
Swiss-Ball Knee Tuck
(works transverse abdominis, obliques, rectus abdominis)

Assume the pushup position with your shins on a Swiss ball and your hands on the floor, shoulder-width apart and beneath your shoulders. Keeping your head down and your abs drawn in, slowly pull your knees toward your chest. (The ball will roll slightly forward.) Try to keep your hips down to maintain the stress on your abdominals. Pause, then straighten your legs to roll the ball back out behind you.

Watch Your Form:   Keep your belly button pulled in toward your spine. This engages your transverse abdominis, which helps protect your back.
2 years ago
#Men's Health #Core exercises 
Side Bridge
(works obliques, shoulders)

Lie on your left side with your legs and feet together, your right hand on your right hip, and your left forearm on the floor so your elbow is beneath your shoulder. Raise your hips until your body forms a straight line from shoulder to ankle. Pause, slowly lower your body, and repeat, then switch to your right side.

Watch Your Form: Keep your neck in line with your torso as much as possible to avoid straining your trapezius and neck muscles.
2 years ago
#Men's Health #Core Exercises 
V Twist
(works rectus abdominis, obliques)

Lie on your back with your knees bent 90 degrees and your feet off the floor so your thighs are per-pendicular to the floor. Fold your hands across your chest. Slowly straighten your legs away from you and to the right. (They should end up at a 45-degree angle to the floor.) As you go, crunch your torso upward and to the left while extending your arms forward. Slowly lower yourself back to the starting position. Repeat the exercise in the other direction.

Watch Your Form: Spend at least 2 to 3 seconds going up and the same going down. Rushing can disrupt your balance and force you to stop.
2 years ago
#Men's Health #Core exercises 
Hanging Weighted Twist
(works lower rectus abdominis, obliques, transverse abdominis)

Hang from a bar and have a partner place a light medicine ball between your knees. Rock your pelvis upward, then slowly raise your knees up and to the left. Slowly lower your legs and repeat, this time to the right.

Watch Your Form: Raising your knees before your pelvis can cause you to engage more of your hip flexors—the muscles along the front of the thighs. Think of the move in two parts: Tilt your pelvis up first, then raise your legs.
2 years ago
#Men's Health #Core exercises 
Reach-And-Twist Hyperextension
(works lower back, erector spinae, obliques)

Lie on a hyperextension bench with your ankles under the ankle pads. Hold a light medicine ball to your chest and lean forward until your upper body is almost perpendicular to the floor. Slowly raise your torso, twisting your upper body to the right and extending the ball away from you until your arms are straight. Rise until your body is just past parallel to the floor. Reverse the motion, then repeat, twisting and reaching to the left.

Watch Your Form:   Go slowly: 3 seconds up and 3 down. Rushing uses momentum and increases risk of injury.
2 years ago
#Men's Health #Core exercises 
Swiss-Ball Twisting Hyperextension
(works lower back, erector spinae, obliques)

Lie facedown on a Swiss ball with your waist on top of it. Place your feet against a wall or under something sturdy. Cross your arms and bend forward until your upper body covers the ball. Slowly raise your torso off the ball, gently twisting to the right, until your torso is slightly past parallel to the floor. Lower yourself and repeat, this time twisting to the left.

Watch Your Form: At the top of the move, the top of your pelvis should rest on the Swiss ball. If you can feel the ball against your lower abs, you’re not forward enough on it.
2 years ago
#Men's Health #Core exercises