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Dennis Austin, her daughter and fellow fitness instructor Katity Austin share the movement to improve the strength of the back and core.
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“Your spine is your lifeline,” she says.
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She recommends that at least 3 minutes of core exercises every day.
If you have Bad backWorkout may feel counterproductive. But you actually need to strengthen your cores to stabilize your spine and fitness experts Dennis Austin Explanation -it requires exercise.
“I greatly believe in the strength of the abdomen and core. Your spine is your lifeline. I will keep your health and keep it strong,” Austin says. Prevention。 She recommends that she is engaged in at least 3 minutes of core exercises per day to maintain it.
After all, the spine is essential for most movements. Austin explains, sitting straight, standing, twisting, and bending. In these cases, the core is also used. “It’s all holding hands to your abdomen wall,” she repeats. “Everything is related to your spine, all the spine is related to your abs.”
However, of course, core training functions “need to be done correctly” so that it does not burden the vulnerable back. Even better, if you want to avoid pain in your neck and back, you can try Dennis and daughter Katie Austin’s “No Floor Core” training. “The routine is great because many women don’t want to get on their back,” says Dennis. And all exercises can help you understand the connection of the spine core.
The three basic and effective movements are as follows:
High knee
While standing, simply lift your knees toward your chest (at a comfortable height, do not grow excessively), squeeze toward the torso and tighten the lower abdominal muscles. Find alternatives and rhythms. “You will really start to feel this at the bottom of your stomach,” Dennis said in the demonstration. video。 Once you get into the groove, you can hold your hands behind your head and put out your elbows to challenge a little more.
Standing crunch
After adding hands behind your head, if you need more fever, twist your elbow to the other knee for a standing crunch targeting the waist. Austin said something else clip。
Standing cat kou
Put your hand on your knees, stabilize the spine, and slowly pull your back toward the spine. Slowly flatten the back and then repeat.
Other movements recommended by DENISE to the core strength are traditional thick plates, bicycle crunch, and tapping toes. Her new 8 weeks program, The vitality of lifeCore workouts for 20 minutes are included. “Focus on understanding those abs,” she says.
Generally, low impact training has been proven for Dennis and Katie. They can be a great relying on people of all ages and abilities. Katie’s class We will also cover a calm approach. “It’s not too nervous about the body, and it doesn’t hurt the joints,” she explains. “And you can still see many advantages.”
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