Core
Preparation
- Lie flat on your back, holding a kettlebell in 2 hands behind your head.
- Have both legs straight out, lying on the ground.
- This is your starting position.
Movement
- At the same time, raise both your legs and the kettlebell in an upwards motion, to meet in the middle, above your torso.
- Pause for a seconds before lowering your legs and arms back down.
- Before your legs and arms touch the floor, hold this position around 6 inches from the ground – 1 seconds pause – before repeating this movement.
- Do this for recommended amount of repetitions/time.
- Do this for recommended sets.
Benefits
- Strengthen the core muscles, particularly the lower section of the core area.
- Improves the flexibility of both your abdomen and hip area.
- Improve balance and stability.
- Helps to reduce risk of lower back injury.
- Burn calories.
Muscles Used
- Rectus Abdominis – Primary Muscle.
- Transverse Abdominis – Primary Muscle.
- Iliopsoas – Primary Muscle.
- Rectus Femoris – Secondary Muscle.
- Internal Oblique – Secondary Muscle.
- External Oblique – Secondary Muscle.
Safety
If there is any discomfort in the lower back, it is important to stop this exercise and use a lower weight.
If there is still pain in the lower back, stop the exercise completely.