Stick Assisted Isometric Core

Begin by kneeling down on one knee, with the other foot placed flat on the ground in front of you, creating a stable base. Your knee should be at a 90-degree angle.

Hold a stick with both hands. Your back hand should be gripping the stick next to your hip, and your front hand should grip it near the opposite knee.

Keeping your torso upright, brace your core muscles. The stick should remain in a diagonal orientation.

Without moving your arms, apply pressure by pushing down with your back hand and up with your front hand, creating tension across the core. Ensure that the stick remains stationary and that you are not twisting your body.

Maintain the isometric hold for a predetermined time, focusing on keeping your core braced and your body in a straight line.

Rest briefly and repeat on the opposite side to ensure balanced core development.

For safety and optimal results, do not allow your lower back to arch excessively, maintain a neutral spine throughout the hold, and regulate your breathing. Adjust the duration of the isometric hold according to your fitness level and avoid any jerky movements.

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