10 Intense Exercises to Build a Strong Core (Like a Dog’s Waist)
12 exercises to form a training
torture your dog abs
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(Russian twist)
Target muscle group: Obliques
(plank)
Target muscle group: Core overall
Action technique:
Keep elbows and shoulder joints at a right angle, enter a prone position with your feet, support your weight with your toes and forearms.
(hip raise)Target muscle group: Lower abdomen
Action technique:
Lie flat on the floor, arms placed to the sides of the body, knees slightly bent, use lower abdominal strength to lift your hips off the ground upwards.
(alternating heel touch)
Target muscle group: Inner and outer abdominal musclesAction technique:
Lie flat, feet and knees bent on the floor, tighten your torso and slowly touch your ankles alternately.
(seated scissor kick)
Target muscle group: Rectus abdominis
Action technique:Lean back with your back flat, hand support on the floor, legs straight and raised off the ground, alternate lifting and shifting, during the movement, the legs cannot touch the ground.
(heel touch)
Target muscle group: Upper rectus abdominis
Action technique:
Lie flat, feet flat on the floor, knee bent at 90 degrees, arms stretched out, use waist and abdominal strength to raise your shoulder blades and leave the ground, repeat touching your ankles with your hands.(plank step-up)
Target muscle group: Core overall
(plank walk-out)
Target muscle group: Core overall
Action technique:Assume a standard plank position, elbows first lift and move forward, legs move in coordination, forward movement, abdominal muscles, back flat.
(cross crunch)
Target muscle group: Inner and outer abdominal muscles + Lower rectus abdominis
Action technique:
Lie flat, feet flat on the floor, knee bent, arms stretched out, use abdominal strength to touch opposite knees alternately.
(bicycle crunch)
Target muscle group: Inner and outer abdominal muscles
(glute bridge)Target muscle group: Gluteus maximus
(alternating bird dog)
Target muscle group: Core overall
Action technique:
Kneel with your knees bent, thighs vertical to the floor, hands on the floor, arms spread with a distance equal to your shoulders, simultaneously lift your left hand and right leg, extend outwards and straighten, alternate sides.
(bicycle crunch)
(glute bridge)
(alternating bird dog)
