Lower back hip abs exercises to achieve your dream of “6 pack”

Core exercises focus on the glutes and lower back, giving the practitioner a perfect six-pack as well as strengthening other parts.

Abdominal strengthening exercises are full-body movements that focus on the abdominals, hips, and lower back, keeping your body stable as you perform the exercises. One of them is the abdominal bracing exercise, which will help you gain better control over your abdominals, hips, and lower back.

Core exercises focus on the glutes and lower back

Tighten core and prevent muscle tension

When done correctly with your lower abdomen pressed into the floor, legs straight and arms extended overhead, you are forcing your spine to not curve and have a decompressive effect.

The longer the exercise, the more difficult it is to perform the movements, but try to stretch as far as possible with your lower back, trying to press your stomach close to the floor.

If your lower back is raised, adjust your arms and legs lower until your lower back is in contact with the floor.

In this exercise, the abdominal contraction will engage the obliques, pectoralis major, spinal extensors, and most other muscle groups except the glutes. This is the perfect combination to keep the spine protected and stable.

With your lower abdomen pressed firmly into the floor, legs straight and arms extended overhead, you are forcing your spine to not curve and have a de-stressing effect.

Rotation movements

In these exercises, we rotate our joints within a certain range. Think about throwing a punch, swinging a baseball bat or golf club, or throwing a suitcase into the trunk of a car. When we do these movements, our core strengthens our pelvis and spine.

While doing this, be sure to tighten your abdominal muscles, incorporating a Russian twist - sit back, bend your legs slightly, tighten your abs and rotate your body from side to side - be sure to vigorously rotate your shoulders from side to side while keeping your hips steady.

Proceed by keeping your abs engaged, then rotate your shoulders to alternately touch each elbow to the floor without moving your hips. The more you move your shoulders while keeping your hips stable, the more you challenge your obliques.

To keep the spine safe during the rotation, sit firmly and stably before we perform the rotation, at this time the muscles in the core will take on the responsibility of holding the spine.

If you are not used to it, you should extend one arm over your head, the other arm out to the side and tighten the muscles in your abdomen, hips, and lower back to prevent your body from leaning to one side.

The nature of extending the arms out to the side will pull the practitioner's body towards that side, while also engaging the muscles in this area to keep the hips and shoulders strong. The practitioner can increase the difficulty by adding a brick and continuing to keep the hips and shoulders strong with the abs, hips, and lower back.

Spinal Flexibility

Spinal flexion or in other words, the movement of bending the lumbar region. Normal sit-ups all start from bending the lumbar region, but if the practitioner starts from the V-shaped abdominal stretch exercise, it will be much more effective in training the core muscles.

Spinal Flexion

Lie flat, stretch your legs as straight as possible and start using your abs to pull your body up to touch your toes, hold for a few seconds and repeat. Be careful not to lie completely on the floor and relax between crunches.

Mastering abdominal bracing and its variations will strengthen your core in other exercises. Abdominal bracing will help you squeeze your chest against your body.

According to Health and Life