The plank exercise is one of the most popular and effective core exercises, but have you ever heard of the around the world core exercise? This exercise is a great way to target all the muscles in your core, including your abs, back, hips, and glutes. In this article, we'll give you a step-by-step guide to performing the around the world core exercise.
What is the Around The World Core Exercise?
The around the world core exercise is a dynamic exercise that involves rotating your body in a circular motion while maintaining a plank position. This exercise is great for improving your core stability, balance, and strength.
How to Perform the Around The World Core Exercise
Here's a step-by-step guide to performing the around the world core exercise:
Step 1: Get into the Plank Position
Start by getting into the plank position with your elbows on the ground and your feet shoulder-width apart. Your body should be in a straight line from your head to your feet.
Step 2: Rotate Your Hips to the Right
Next, rotate your hips to the right, lifting your right leg off the ground and bringing it towards your chest. Your right knee should be bent and your foot should be off the ground.
Step 3: Rotate Your Hips to the Left
From this position, rotate your hips to the left, bringing your right leg behind your left leg. Your right foot should be touching the ground and your left foot should be lifted off the ground.
Step 4: Rotate Your Hips Back to the Starting Position
Finally, rotate your hips back to the starting position, placing your right foot back on the ground and returning to the plank position. Repeat the exercise on the left side, rotating your hips to the left and bringing your left leg towards your chest, then behind your right leg, and back to the starting position.
Tips for Performing the Around The World Core Exercise
Here are some tips to keep in mind when performing the around the world core exercise:
- Keep your core engaged throughout the exercise to maintain stability and control.
- Move slowly and with control to avoid losing your balance.
- Start with a few repetitions on each side and gradually increase as you become more comfortable with the exercise.
- Focus on proper form and technique to maximize the benefits of the exercise.
Benefits of the Around The World Core Exercise
The around the world core exercise offers several benefits, including:
- Improved core stability and balance
- Increased core strength
- Better posture and alignment
- Reduced risk of injury
Conclusion
The around the world core exercise is a challenging and effective way to target all the muscles in your core. By following the steps outlined in this guide and practicing proper form and technique, you can improve your core stability, balance, and strength. Give this exercise a try and see how it can benefit your overall fitness and well-being.