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4 Spectacular Floor Work Exercise To Do For Muscle Groups

It's indeed important to incorporate floor work exercises as part of your all-round conditioning and to train a variety of main core muscle groups

4 Spectacular Floor Work Exercise To Do For Muscle Groups

It's indeed important to incorporate floor work exercises as part of your all-round conditioning and to train a variety of main core muscle groups to ensure you follow a fully balanced exercise program.

Training in floorwork exerts the following key muscle groups:

  1. Abdominals (Muscles in the stomach)
  2. Obliques (abdomen lateral)
  3. Lower backside
  4. Core muscles (deep muscles in the postures)
Floorwork workouts are essential to maintain good posture, to keep you upright, to hold you in, and to make your whole body stronger.

Consider the following strength training test to see how floorwork exercises in your training program can be an extremely useful tool.

  1. Ask friends to stand with poor posture, that is to say: with rounded shoulders and slouched forward.
  2. Get them to stretch one arm out to their body at 90 degrees.
  3. Tell your friend to stop you pulling their arm back into their side while keeping bad posture as you apply force to their hand.
  4. You'll find returning their arm to their body very convenient.
  5. Also get your friend to stand up with a good balance, back of the head, straight, and most importantly with contracting their abdominal and core muscles. Make sure they are not holding their breath.
  6. Repeat the exercise which moves the neck.
  7. When they have contracted their core muscles you will find it much harder to return their arm to their body.
This simple exercise illustrates how important a floorwork is as it strengthens the whole body, not just the muscles you practice. This in effect ensures you can run more effectively, raise more weight and, most importantly, maintain good posture.

Standard floorwork exercises

1.Abdominal Workouts

  • Sit on the concrete, feet flat on your back, knees bent, shoulder-width apart.
  • Place your fingertips straight forward from your mouth.
  • Holding the head and neck in line with the spine, raise the shoulders away from the ground and contract the abdominals.
  • Bring the body under control to the surface, and repeat.
  • Do not hook your feet under a stationary surface, which will operate on the hip flexors instead of the abdominals.

How much do I need to do?

Gradually build up to two sets of up to 20 repetitions each, with a recovery of 60 seconds between sets.

2. Skipped Exercises

  • Stand against the bottom of a wall on a stability ball with the feet braced.
  • Twist round to putting one hip atop the ball.
  • Lean into the ball sideways until you see the opposite side stretch out.
  • Lift your body back up until it's vertical, or as comfortable as you feel.
  • Lower back the ball and repeat.

How much do I need to do?

Gradually work up to a single collection of up to 20 repetitions on each foot, with 60 seconds of sideline recovery.

3.Lower Back Exercises

  • Lay face down on the concrete, arms parallel to your sides, head, and neck parallel to your back.
  • Contract the lower back muscles to lift the shoulders off the floor and keep the head and neck in line with the spine.
  • Under control, lower your shoulders to the floor and repeat.

How much do I need to do?

The same number as for the abdominal exercises to keep the body in place.

4.Core Workouts

  • Lie face down on the ground.
  • Position the elbows directly below the shoulders, tucked in towards the sides, arms flat on the floor, and pointing forward.
  • Put your legs and your toes together.
  • Lift your body off the floor, leaning onto your toes and forearms.
  • Completely contract core muscles in towards the spine, ensuring head alignment with the spine is retained.

How long will I keep that position?

Gradually work towards the position being held for 60 seconds

Construct these floorwork workouts into your training course and you will have a better look, feel, and function for every activity you engage with.

Please remember to keep the body in balance while doing exercise. For example: if you train the muscles at your abdomen's front (stomach muscles), train the muscles at your abdomen 's back (lower back) as well. Thus you prevent the production of muscle imbalances and postural issues. Consult a Proper trainer in case You need More help.
4 Spectacular Floor Work Exercise To Do For Muscle Groups

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YourFitnessRink - Fitness and Health Matters: 4 Spectacular Floor Work Exercise To Do For Muscle Groups
4 Spectacular Floor Work Exercise To Do For Muscle Groups
It's indeed important to incorporate floor work exercises as part of your all-round conditioning and to train a variety of main core muscle groups
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