Inhale and pull the barbell towards your lower chest or upper abdomen, keeping your elbows close to your body. squeeze your shoulder blades together at the top of the movement. lower the barbell back to the starting position in a controlled manner. repeat the movement for the desired number of repetitions. 5. Lying on your side, stagger your feet so there's no pressure on your heels. raise up onto your elbow, keeping your lower hip high off the ground and the core engaged. push through your elbow to.
5. side plank. the side plank is perfect for strengthening the sides of your core muscles and low back. how to do it: – begin by positioning your body sideways. – place one elbow in a 90 degree angle and stack your feet and legs together. – now brace your core and butt muscles and lift your hips off the floor. How to do it. load a barbell with weight plates and stand a few inches from the shaft with your feet under your hips. hinge over, pushing your butt backward and bending your knees slightly to help. Lie on your back with your knees bent and feet raised with your arms straight up over your chest. option to hold weights in your hands. lower one leg straight down toward the floor, keeping the other leg steady. raise your leg back to the upright position and repeat with the opposite leg. alternate sides with each rep. Add a slight bend to your knees, tucking your pelvis under and engaging your core. keeping your back straight, hinge at the hips, lowering your torso toward the floor. slowly lower down until your.
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