The trunk exercise strengthen our
core muscles, including the abdominal muscles, lower back muscles, and obliques. It also helps improve stability and posture, and can aid in reducing back pain and improving overall sports performance.
trunk muscles, which include the muscles of the abdomen, back, hips, and pelvis. A strong trunk is important for maintaining good posture, stability, and overall strength.
To perform trunk exercises, follow these steps:
1. Plank:
- Start by lying face down on the floor.
- Place your forearms on the ground, shoulder-width apart.
- Lift your body off the ground, supporting your weight on your forearms and toes.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Hold this position for 30 seconds to a minute, and repeat for multiple sets.
2. Russian Twist:
- Sit on the floor with your knees bent, feet flat on the ground.
- Lean back slightly, keeping your back straight and core engaged.
- Clasp your hands in front of you or hold a weighted object.
- Twist your torso to one side, bringing your hands or weight beside your hip.
- Return to the starting position and twist to the other side.
- Repeat for multiple sets, aiming for 10-15 repetitions on each side.
3. Deadlift:
- Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs.
- Keep your back straight, engage your core, and hinge at the hips as you lower the weight towards the floor.
- Keep your knees slightly bent and lower the weight as far as your flexibility allows.
- Engage your glutes and hamstrings to raise back up to a standing position.
- Repeat for multiple sets, aiming for 8-12 repetitions.
4. Bird Dog:
- Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Engage your core and extend your right arm forward while simultaneously extending your left leg backward.
- Keep your back straight and avoid arching or sagging.
- Hold this position for a few seconds, then return to the starting position.
- Repeat with the opposite arm and leg, alternating sides.
- Aim for 10-15 repetitions on each side.
5. Bicycle Crunch:
- Lie on your back with your hands behind your head and your knees bent at a 90-degree angle.
- Engage your core and lift your shoulders off the floor.
- Extend your right leg while simultaneously twisting your torso to bring your left elbow towards your right knee.
- Return to the starting position and repeat on the other side, bringing your right elbow towards your left knee.
- Continue alternating sides in a pedaling motion.
- Aim for 10-15 repetitions on each side.
Remember to consult with a healthcare professional or a fitness instructor before starting any new exercise routine to ensure it is appropriate for your individual needs and capabilities.