How to strengthen your core and stop swelling

Here are our top 5 key exercises and tips and much more for me!

Use a good quality probiotic / prebiotic

খানEat good quality probiotics / prebiotics in the morning. This is a game changer for me. To feel the difference, you have to be consistent. If you need a recommendation I recommend BIOHM. I have been using their products for 2+ years because probiotics only work for me. I have tried a lot in the past and nothing compares. You can use HERBALGUIDE code for discounts (website linked to my bio) If you do not want to take supplements you can eat more Pro / Prebiotic food. It’s hard that way but it can be done.

Reverse Crunch

This exercise increases strength in your lower abdomen, this helps to focus on one area if you want more targeted exercise. Lie on your back with your knees bent at your chest. Slowly lower your legs to the ground, trying to keep your feet slightly above the ground before bringing your knees back to your chest.

Bird Dog Crunch

This unusually named exercise is perfect for aiming at the bottom of your back! The many basic activities that you are using to target your abdomen, this crunch not only helps lower your back but also helps improve balance and stability. Kneel on all fours before taking out your right hand and straighten your left leg at the same time. Once you have done this hold before you land on the ground and repeat on the other side.

Bicycle crunch

বসে Sit with your upper and lower abs and your buttocks will be tested with this crunch! Make sure you do not twist your body too fast or too hard as it may cause injury. Sit with your knees slightly bent and bring your right knee up and your left elbow down towards each other. Repeat this on the other side.

Glue Bridge

The glute bridge targets your glute! This one is pretty straight forward so why not add weight for a twist. Lie on your back with your hands flat on the floor and legs; Pressing your glutes while lifting your buttocks off the ground!

Leave a Reply

Your email address will not be published.