The rectus abdominis of the stomach and the gluteus maximus of the buttocks are among the core muscles of the body. By performing exercises to strengthen these muscles, you will improve balance and stabilization. To work the abs, you need to perform lumbar flexion movements. To work the glutes, you need to perform hip extension movements. Beginners should execute the core exercises using just their bodyweight. As you progress, incorporate additional weight during the core exercises.
Incline Crunch
The incline crunch is an exercise that targets the rectus abdominis. To perform the exercise, first place your feet under the roll pads and lay your back on the decline bench. Keep your lower back on decline bench throughout the exercise. Cross your arms in front of your chest or keep them by your sides. Raise your upper back off the decline bench by bending at the waist. Return your upper back on the decline bench by extending at the waist.
Lying Reverse Crunch
Lying reverse crunches work the rectus abdominis and hip flexor muscles. To execute the movement, begin by laying your back on the ground with your legs straight. Put your arms by your sides on the floor. Lift your feet slightly off the ground. Bring your knees towards your chest by bending your knees and bending your hips, raising your lower back off the floor. Bring your knees forward to the start by extending your knees and extending your hips, returning your lower back on the floor.
Lunge
The lunge is an exercise that targets the glutes along with the quadriceps. To perform the exercise, first stand with your body upright and place your hands on your hips. Lift your right foot off the ground and lunge forward, bending your right knee and placing your right foot out in front of you. Return to the beginning position by lifting your right foot off the ground, extending your right knee and placing your right foot back to the beginning position.
Lying Hip Extension
Lying hip extensions are a movement for the glutes. To execute the movement, begin by laying your back on the ground. Bend your knees and put your feet on the floor. Put your arms by your sides on the floor. Bring your hips and back off the floor. Bring your hips back down to the start.
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