Activate Your Core on Leg Days!🦵🏽

Описание: If you want big legs, don’t skip this ab warmup on your leg day.

The secret to big legs is activating your core before squatting. An activated core, means you can squat heavier with better form. Let me show you how.

Starting with modified curl ups. Put your palms under your waist to keep a neutral spine, stiffen your abs and slightly lift your head off the ground. 10 seconds of this before relaxing. Brace the same way with the side plank. Either from the knees or with straight legs. For the Bird Dog, assume the bottom position. Make a fist and kick your heel back, while tensioning your entire body. Sweep under and tap between each rep. After these 3 exercises, your core should feel like iron for the next 1-3 hours. Read the caption for more detail and follow me for more free value.

The McGill Big 3 exercises - do these 3 core exercises and your core will be activated for the next 1-3 hours, allowing you to squat heavier and with better form 🦵

Essential core activation exercises 🦵🏽

Modified curl up: descending pyramid scheme with 10-second isometric hold to enhance stability without fatiguing the body. 1 set of 5-3-1 reps (each with 8-10 second hold), 20-30 seconds rest between each set. Performed on each leg.

1. Keep a neutral spine
2. Bring one leg up so it’s at a right angle with the ground
3. Palms under waist
4. Lift your head up slightly off the ground
5. While driving heel, slightly lift up straight leg off the ground
6. Power breathe

Side plank: descending pyramid scheme with 10-second isometric hold. 1 set of 5-3-1 reps (each with 8-10 second hold), 20-30 seconds rest between each set. Performed on each leg.

1. Resting on your forearm, at 90 degrees
2. Top leg in front or on knees
3. Keep a neutral spine
4. Power breathe

Bird dog: descending pyramid scheme with 10-second isometric hold. 1 set of 5-3-1 reps (each with 8-10 second hold), 20-30 seconds rest between each set.

1. Get on all fours
2. Make a fist
3. Keep your back neutral
4. Keep the tension in your entire body
5. Sweep under and tap between each rep

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