#Core training

[suzieb-fit]

A short cardio/core workout before getting on my bike for the first time since I moved to my new home.

Only five miles for the round trip, but it was a really nice ride out.

It's beautiful round here.

I have an actual forest five minutes from my house!

All the recent stress, worry, emotional turmoil and physical work was totally worth it.

I'm very happy here 😊.

[soexotic]

Get Inspired Watching My Exotic Pole Training for Abs On Fire!!

[basicfit]

COPENHAGEN PLANK

If you're looking for effective alternatives to build core strength, one exercise that stands out is the Copenhagen plank. The Copenhagen plank is a challenging variation of the traditional plank exercise that specifically targets the core muscles, including the abdominals, obliques, and lower back. It offers a unique and intense way to engage your core and develop stability.

To perform the Copenhagen plank, start by lying on your side with your forearm resting on the ground, elbow positioned directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. The key element of this exercise is to maintain a stable position while raising and lowering your top leg, which creates an additional challenge for your core muscles.

One of the main benefits of the Copenhagen plank is its ability to target the often neglected and hard-to-reach oblique muscles. By actively engaging the obliques to stabilize the body, this exercise helps improve lateral strength and enhances overall core stability. Additionally, the Copenhagen plank can aid in reducing the risk of injuries, particularly in sports that involve twisting or sudden changes in direction.

However, it's important to note that the Copenhagen plank is an advanced exercise that requires proper form and progression. Beginners or individuals with existing injuries should start with easier variations of planks and gradually work their way up to the Copenhagen plank.

If you're seeking alternatives to the Copenhagen plank, other exercises can also help build core strength. Some popular options include the Russian twist, side plank, mountain climbers, hanging leg raises, and bicycle crunches. These exercises engage the core muscles from different angles and provide a well-rounded approach to developing core strength.

In conclusion, the Copenhagen plank offers a challenging and effective method to build core strength and stability. By incorporating this exercise into your fitness routine and exploring other plank variations and core exercises, you can strengthen your core muscles, improve posture, and enhance overall functional strength. Remember to consult with a qualified fitness professional or trainer to ensure proper form and technique to maximize the benefits while minimizing the risk of injury. 

Checkout: 10 Plank Alternatives to Build Lifelong Core Strength

[myinnerzen]

I came across a FREE mindfulness training course that I found to be extremely helpful and inspirational, By sharing this core training I hope it will be as helpful to others as it has become for myself.

It is called **The Unified Mindfulness CORE Training** and it is an interactive online program that teaches you how to use meditation and skills for mindfulness¹. It is based on the system developed by Shinzen Young, a renowned meditation teacher and neuroscientist¹. The course consists of **10 video-based lessons**, each with its own self-paced quiz designed to test and reinforce what you’ve learned in each video¹³. It is suitable for both beginners and experienced meditators who want to explore the Unified Mindfulness system.

[justposting1]

Ditch the Gym: Build Core Strength with This 4-Move Pilates Routine

Strengthen Your Core Anytime, Anywhere with These Simple Pilates Moves Here are some engaging ideas and tips to structure your article on “You Don’t Need the Gym to Build Core Strength, Just This Four-Move Pilates Routine”: 1. Introduction: Break the Gym Myth Brief Answer:You don’t need a gym or expensive equipment to build core strength. Pilates offers an effective, low-impact alternative…

[fitnessmentor]

Mastering the Reverse Crunch for Effective Core Training

If you haven’t done the reverse crunch but want to work towards six-pack abs, perhaps that is the missing ingredient. Learn all you need to know about the reverse crunch below.

The reverse crunch is an effective exercise that targets your abs, but most people fail to do it. Don’t be like most people.

How To Do the Reverse Crunch

As with most ab exercises, you only need to lie on the floor or floor mat to perform the reverse crunch.

Lie on the floor mat facing up with your knees bent at a 90-degree angle. Your feet should be flat on the floor, and your arms should be straight near the side of your body.

This is the initial position.

Brace your core and lift your feet off the ground by curling your hips and moving your knees toward your chest.

Slightly continue lifting your legs until your lower back is off the mat, but your mid-back is still in contact with the floor.

Keep your head straight and aligned with your spine at all times. Arms and hands should be parallel and next to your body.

Slowly lower your feet back to their initial position.

That is one rep.

You can make the exercise more challenging by always keeping your feet off the ground. This will keep your abs under tension for the entire exercise duration. Keeping your legs straight while descending adds another difficulty to this exercise; aim to lift your legs instead of bringing your knees toward your chest.

Muscles Targeted

This exercise targets only your abs.

The rectus abdominis is also known as the six-pack muscle. The reverse crunch will target what is commonly referred to as the upper and lower abs.

Mistakes to Avoid

Using momentum is a common mistake people tend to make with this exercise. As is familiar with other ab exercises, you need to avoid using the momentum of your body to help you lift your legs. If you cannot perform the exercise, do regular crunches, an easier reverse crunch variation.

A sign that your abs are not strong enough is if you are arching your back. This is common when you are lowering your legs to the initial position, and it can leave you open to injuries.

If you choose to do the advanced version of the reverse crunch without touching your feet on the floor and with straight-up legs, check out the video below by Jeff Cavaliere to see more mistakes you should avoid and how to fix them.

Benefits

The most significant benefit of this exercise is that it targets your rectus abdominis, your six-pack abs muscles, as the primary function of this muscle is to flex your trunk and spine. However, only exercise will not give you six-pack abs, as what you are eating is more important than any workout.

How to Shed Fat and Completely Transform Your Body

Compared to other ab exercises, such as the regular crunch, the reverse version takes the strain off your neck. Some people use their hands to elevate their torso when doing regular crunches, which puts a lot of pressure on the neck. By lifting your legs toward your body, you are more likely to use your abs than any other muscle to do the movement.

The same can be said about your back muscles. Bending your spine during traditional crunches can be detrimental, according to this study, and the reverse crunch can be adjusted to flex your spine less than the traditional crunch.

For its easy setup, this exercise can be performed nearly anywhere.

Cons of the Reverse Crunch

Now that you know the benefits, you should also consider the negative side of this exercise.

Unfortunately, this is not the most complete ab exercise you could perform. The reverse crunch will barely target your obliques, the side of your abs, which is the muscle responsible for twisting your torso.

Read More: Science-Backed Oblique Exercises to Build the Most Solid Trunk

How many reps and sets?

Reverse crunches should be added to your regular training routine. As you discovered, it is not the answer to having six-pack abs, but it will help you get closer to your goals.

As part of your core training, you should aim to do three sets of 12–20 repetitions of the reverse crunch.

If it is too hard, lower it to 2 sets and have a more extended rest period between the sets. If it is too easy, add a resistance band to make the exercise even more difficult.

[fitnessninefit]

Best Core Exercises & Workouts For Women Build Strength & Stability

A short core session two to three times a week should be sufficient to make a difference to your core strength. “Core workouts should be a supplement to your training. Focus on the exercises that get you the most bang for your buck: a squat, a deadlift you’re still using your core in these exercises too, and then you can add in some core exercises to supplement that.” Think five to 10 minutes at the end of a training session.

A strong core is essential for much of your daily movement, and diversifying your ab workouts is vital for working your core. Here, we’re giving you a variety of the best ab workouts for women.

Whether you’re looking to kick-start a regular exercise routine or add an extra push to your existing one, core strengthening moves are a great starting place. If you have a past or current back injury, please do under supervision fitness trainers they can show you how to safely tone Know more about core workout gym workout for women.

[bixels]

In the past, people in the Animal Crossing community would make fun of Tom Nook as a sleazy landlord. Since then, he's really rehabilitated his image as this 'heart of gold' businessman (he's the one who puts bells and furniture in trees for you to find! he adopted orphans! he donates to charity!), but New Horizons genuinely paints the most devious version of him.

He's successfully privatized settler colonialism: you pay HIM to move to a "deserted island" (which apparently the oceans in the AC world are just full of) and start a colony that he is directly invested in. At best he's running a weird vacation package scam (you arrive on the island with no money and in debt for "using his services"). At worst, he's using you to set up company towns. For god's sake, he literally has his own fake currency that he forces you to use to pay off your debt. But don't worry, he's repackaged it in a way that definitely doesn't sound like an MLM scam: the Nook Mileage Program!

You're no longer just his tenant or his temporary part-timer, you're his business lackey. The entire tutorial section of the game has you spending actual weeks running around completing tasks and doing hard labor to set up his colony. You're even tasked with preparing his properties and finding buyers for them. No, you aren't a tenant anymore. You work for the landlord. You are directly responsible for finding tenants for him. And he doesn't even fucking pay you. Not for setting up town hall and museum, or his nephew's shop –– which is the ONLY store on the entire island that sells necessities –– or bringing KK Slider to town, or helping populate his town. Not a single cent. No, actually, you have to pay HIM to BUY infrastructure like bridges and stairs and park benches. And all the while, he's telling you're the "resident representative"; you get to call the shots! That the reward is the community's progress. That what you're doing is in everyone's best interest (but most importantly, his).

Since NH's release, people have done a lot of legwork to say that Tom Nook isn't a capitalist while the game shows him at his very worst. He owns the only general store in town. You're forced to use a phone that he modified and branded as his own. Buy Nook-branded furniture and merchandise at the self-serve kiosk in the town hall, a governmental building! There's no conflict of interest here!

But hey, if you're tired of being the landlord/business mogul's goon, you can also find work as a deluxe resort home designer for a company that also pays you in their special company currency that can only be used to buy their products instead of a real salary! Because that's what the Animal Crossing franchise needs! More vacation homes!!!

[technicallyhappyarcade]

Mastering Medicine Ball Training: A Comprehensive Guide by Robertson Training Systems

Discover the ultimate guide to Medicine Ball Training with Robertson Training Systems. This comprehensive resource will equip you with the knowledge and techniques to effectively incorporate medicine balls into your fitness routine. From beginners to advanced athletes, this guide covers it all. Learn how to enhance strength, power, and core stability while improving athletic performance. With expert insights and step-by-step instructions, you'll explore a variety of exercises, training protocols, and progressions designed to optimize your workouts. Whether you're a fitness enthusiast, sports professional, or coach, this invaluable guide will help you unleash the potential of medicine ball training, taking your fitness journey to new heights.

[basicfit]

COPENHAGEN PLANK

If you're looking for effective alternatives to build core strength, one exercise that stands out is the Copenhagen plank. The Copenhagen plank is a challenging variation of the traditional plank exercise that specifically targets the core muscles, including the abdominals, obliques, and lower back. It offers a unique and intense way to engage your core and develop stability.

To perform the Copenhagen plank, start by lying on your side with your forearm resting on the ground, elbow positioned directly beneath your shoulder. Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels. The key element of this exercise is to maintain a stable position while raising and lowering your top leg, which creates an additional challenge for your core muscles.

One of the main benefits of the Copenhagen plank is its ability to target the often neglected and hard-to-reach oblique muscles. By actively engaging the obliques to stabilize the body, this exercise helps improve lateral strength and enhances overall core stability. Additionally, the Copenhagen plank can aid in reducing the risk of injuries, particularly in sports that involve twisting or sudden changes in direction.

However, it's important to note that the Copenhagen plank is an advanced exercise that requires proper form and progression. Beginners or individuals with existing injuries should start with easier variations of planks and gradually work their way up to the Copenhagen plank.

If you're seeking alternatives to the Copenhagen plank, other exercises can also help build core strength. Some popular options include the Russian twist, side plank, mountain climbers, hanging leg raises, and bicycle crunches. These exercises engage the core muscles from different angles and provide a well-rounded approach to developing core strength.

In conclusion, the Copenhagen plank offers a challenging and effective method to build core strength and stability. By incorporating this exercise into your fitness routine and exploring other plank variations and core exercises, you can strengthen your core muscles, improve posture, and enhance overall functional strength. Remember to consult with a qualified fitness professional or trainer to ensure proper form and technique to maximize the benefits while minimizing the risk of injury. 

Checkout: 10 Plank Alternatives to Build Lifelong Core Strength

[poorly-drawn-mdzs]

Lan Wangji Goes To Lotus Pier AU: Part 1: Dread on Arrival

(Part 2)

[successfulpickleball]

The Fitness Foundation to Success - Week 2 Core Strength

Understanding your fitness foundation or general physical preparedness (GPP) will reveal your fitness baseline. Performance on the court often reveals current conditioning in the form of balance, agility, endurance, speed, and power. High-performance players are going to perform better on the court than those who do not train. Even moderate exercise on a regular basis will provide enough…