Strengthen Core Muscles With Illustrated Abdominal Exercises

- The Hand Bridge Exercise

- The Elbow Bridge Exercise

Some clients are surprised when I ask them to perform the above exercises for Ab training and to strengthen core muscles! And I usually hear this question...Uhh...

What is this has to do with training your Ab muscles? So I answer them with three wise words..

"Just Do It". Just kidding. But seriously, the hand bridge and elbow bridge exercises are training your core muscles in isometric tension which they are contracting or flexing without shortening or lengthen the core muscles.

If you take a good look the abdominal exercises pictures; you will see the midsection area is in line and sagging down or swaying and part of that is because your abdominal and-other as important- muscles are working very hard to hold this pose.

The Hand Bridge Exercise

-Assume the push up position and hold your body up.

-Make sure you are in the push up position, on your toes and your arms are completely straight (don’t bend your elbows) and don’t bend your knees.

-Your hands’ grip should be about shoulder-width apart.

-Don’t sway or bend your lower back more than the normal curve.

Try to hold this position starting 20 seconds and work your way up to two minutes. Your abdominal muscles (the superficial and deep stomach muscles) will get firmer and stronger the more you perform this exercise.

The Elbow Bridge Exercise

Same as the above exercise except you’ll use your elbows as a support and not your hands. The elbow and the hand bridge exercises have different effects so don’t do only one exercise and neglect the other one.