The muscular corset is a complex of muscle tissues responsible for the stable position of the spine, pelvis and hips. These are the only muscles in the body that do not move our body but are responsible for preserving its position. For this quality they are called muscle-stabilizers.
A well developed muscular corset is a pledge of beautiful posture, a healthy back and a strong core. Every person should strengthen their muscles as this group of muscles ensures the correct position of the spine and the maximum protection of the internal organs.
This workout was developed by a famous athlete J.P.Muller. This workout does not require any special equipment and can be done absolutely everywhere. You will spend no more than five minutes on this workout but the results will soon be noticeable. Start tomorrow and improve your health.
– Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
– Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
– As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.
– Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.
– Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.
– Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.
#3. FROG JUMP
– Stand with your feet about shoulder width apart and your toes pointed slightly outwards (starting position).
– Bend at the knees and squat down till your legs are at a 90 degree angle. Touch your fingers to the ground and then jump straight up in the air.
– As you jump up throw your arms in the air to help you jump higher. Land on both feet, reset to starting position, and then do the next repetition.
#4. SQUAT JACK
– Begin by standing up and putting your feet together and your hands down along your sides. Pull your shoulders back and push your chest out. You are now in the starting position.
– Jump up, while you are in the air spread your feet until they are approximately shoulder width apart. The moment your feet touch the floor push your hips back and bend at your knees lowering your body until the crease of your hip is in line or beneath your knees.
– Explosively push through your heels and jump up returning your body to the starting position.
– Position yourself on the ground supporting yourself on your hands and knees. Push your left foot back.
– Brace your core and maintain a flat back as you kick your left leg back and up.
– Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
– Lie on your back on an exercise mat, keeping your lower back pressed against the mat. Gently support your neck by bracing your hands against the back of your head.
– Lift your upper body off the mat while bringing your knees to up above your torso and keeping your legs parallel to the floor.
– Extend your right leg straight out without letting it touch the floor. Keep your left knee bent and your left leg parallel to the floor. Using your abdominals, crunch upwards and sideways, extending your right elbow to your left knee.
– Alternating elbows and knees, now extend your left leg while bringing your right knee toward your torso (similar to riding a bicycle), and crunch sideways so that your left elbow extends toward your right knee.
– Continue to repeat, alternating knees and elbows.
– Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle. Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.
– Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.
– Slowly move down to the starting position. Exhale as you do so. Repeat for the desired number of reps.
#8. UP-DOWN WALK
– Start with your palms and feet touching the floor and your body in a straight line (push-up position).
– Lift your right hand off the ground and then place your right forearm on the ground where you hand just was. Do the same with your left arm.
– Now pick your right forearm off the ground and put your palm back on the ground. Follow again with your left arm. This completes one repetition.