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want to gain core endurance?

Hey guys,
I do equestrian vaulting if anyone knows of it and I need to gain core strength.. Anyone know of any good exercises?

Also if you have any good butt toning exercises that would be appreciated.

xx thanks !
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Avatar universal
Doing a combination of core strength training exercises can help.
While crunches shouldn't be the only exercise that your core workout plan consists of, the basic crunch, and modifications of it to add difficulty, is a good starting point to target the abdominal muscles. Begin by lying on your back with your feet flat on the ground and your knees bent. Your heels should be about 12 inches from your bottom. Put your hands behind your head and keep your elbows out to the sides. Engage your abs to curl your head and shoulders off of the ground and lift your torso toward your knees until your upper back is off the ground. Slowly lower your torso back to the ground to complete one rep. Extend your arms over your head to make the exercise more difficult. Do two to three sets of 10 to 12 reps with 45 to 60 seconds of rest between each set.

The standing cable rotation works many of the core muscle groups including the abs, obliques and lower back with it's side-to-side, twisting motion. This exercise needs to be done with a piece of resistance tubing or cable machine. Start with your feet hip-width apart, standing alongside either the cable machine or the resistance tubing. Hold the cable close to your body just under your chest. Twist away from the cable by moving your head, chest and torso together. Hold for a moment and then return to the starting position. Extend your arms to increase the intensity of the exercise. Do two to three sets of eight to 12 reps for each side, resting for 45 to 60 seconds between sets.

Work your abs, lower back and glutes with stability ball knee tucks. Begin in the pushup position with your shins resting on top of the stability ball. Draw your legs in towards your chest while pulling the stability ball in as well. Keep your arms and shoulders locked to stabilize your upper body. Squeeze your glutes and extend your legs back to the starting position to complete one rep. Do two to three sets of eight to 12 reps.

Rolling Side Plank, This exercise targets the abs and obliques while also working the entire core. Begin in the plank position by resting on your forearms with your legs extended behind you. Rotate onto your left forearm so that you are in the left side plank position. Hold for a moment before returning to the starting position. Hold this position for a moment and then rotate onto your right forearm so that you are in the right plank position. Hold and then return to the starting position. Continue this pattern for 45 seconds.

Lunges are one of the best exercises for the butt. There are numerous variations of lunges, with some of them targeting the butt more than others. Walking lunges, or better yet, lunging up hill is extremely effective at stimulating the glute muscles. Lunging onto a step and back is also a good option. Concentrate on pushing through your heels to activate the glute muscles. One-leg lunges, performed by standing about 3 feet in front of a bench and placing one foot behind you, with the top of your foot flat on the bench, are an excellent choice.

Squats are another exercise that will sculpt a woman's butt. They can be done in a Smith Machine, using a ball or standing free, with barbells or dumbbells. In order to keep your back and knees safe, make sure your chest is up and look forward, not up or down. Keep your heels approximately shoulder-width apart, with your toes pointed slightly outward. As you lower your body, bend your knees and keep your hips back, way back, like you’re sitting in a chair. Don’t let your knees go past your toes and lower until your quads are parallel to the floor. As you rise, squeeze your glutes and push through your heels.


Donkey Kicks and Fire Hydrants
Get down on all fours, hands beneath your shoulders and knees below your hips. Lift one knee off the floor and in a controlled fashion, squeeze your glutes and kick back and up towards the ceiling, leading with your heel, like a donkey kick. Return to starting position and repeat 10 times. Switch to fire hydrants using the same leg by lifting your knee way out to the side, like a dog peeing on a fire hydrant. Hold for a second and lower slowly. Perform 10 reps, then repeat on the other leg.


Cable Kicks
Place a bench in front of a cable machine, with the end of the bench facing the machine. Put a cuff around your right ankle and hook yourself up to the low pulley. Position yourself on the bench, facing the machine, supporting yourself with both hands and your left knee. Start with your right leg straight down towards the floor. Raise your leg back behind you -- without bending your knee -- until your leg is parallel with the floor. Return in a slow, controlled fashion to the starting position. Repeat for reps and switch legs.

If you have any trouble understanding these exercises then try goggling
each and you might see how to perform them.
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