Exercises for the central muscles of the body
Last reviewed: 23.04.2024
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- Back torso (develops quadriceps flexing the hip muscles)
Be on your knees on a gym mat or a soft carpet, hands on the waist. Do not give in to the impulse to sit down and transfer the load to the feet.
The back should be straight, legs bent at an angle of 90 degrees. Head and back throughout the exercise should be on a straight line with the hips. Slowly bend back a few inches. Hold in this position for 2-3 seconds, then slowly return to the starting position, do the maximum possible number of repetitions.
Keep an eye on the form of the exercise: Do not bend at the waist and do not lean forward-this way you remove the load from the front of the thighs.
- Stretching of the hip muscles in the standing position (stretches the flexor muscles of the thigh)
Standing position, legs together, hands on hips. Take a step forward with one foot so, the distance between the stops is about 70 cm. The toes should look forward, the knees slightly bent. Gently squeeze the pelvis forward until you feel an average stretch in your hips. Although this movement seems too easy, do not overdo it: the flexor muscles of the thigh are connected together in such a way that a very small force is required to stretch them. Fix in this position for 5 seconds, then change your legs and repeat the exercise.
Follow the form of the exercise: Try to keep your legs at the same angle throughout the exercise.
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