You can rest your free hand on your upward-facing hip to help balance. Try holding this for a few seconds at first, moving up to 30 seconds or a few minutes as your core strength improves over time. A more intense version of the side plank is to “windmill” one side up while in a straight plank, by lifting one side into the air, returning it to the ground, and switching sides.
Start with 3 sets of 5 to 10 reps, with 1 minute long rests in between.
Try doing 3 sets of 10 to 15 reps, with 1 minute long rests. If you can do more reps with good form, you should do so. For these exercises, it’s important to keep your arms fully straight at the extended portion of the motion, without locking your elbows, and then pulling the cable in with a simple bend at the elbow.
Try adding 20 to 30 minutes of biking, using an elliptical machine, jogging, stair climbs, or swimming laps in a pool to your workout.
The overall shape and position of muscles, like many other aspects of your body, are determined by your genetic code, and cannot be changed. [9] X Expert Source Christopher CarreiroCertified Personal Trainer Expert Interview. 2 March 2021. Though it is not particularly common, this genetic pattern is found in people around the world.
If your posture seems fine, you may have uneven fat distribution. Most people have an uneven amount of fat between their upper and lower abdomen, though exercise can help burn the fat.
In an un-curved spine, your arms will hang down to about the same spot. If you notice a bend or curve in your spine, you should see a doctor to confirm whether your uneven abs are related and find treatment. In addition to being medically necessary, treatment for scoliosis and other spine conditions may correct your uneven abs.
Sports that can lead to this include golf, tennis, badminton, softball, and baseball. This can be changed by making adjustments to your exercise routine.
Good standing and sitting posture involves keeping your head up without your neck sticking out, keeping your glutes under your hips, and having your back in a slight, but not exaggerated curve.
Planking involves holding an elevated, straight position with your toes and forearms or hands resting on the ground. Bridges require you to lay on the ground with your knees bent and your feet flat on the floor. Lift your abdomen upward into the air until you form a bridge shape with your body. Back extensions are another on-the-floor exercise where you kick your legs into the air and try to hold them up as vertically as possible, keeping your shoulders flush with the ground.
If you would prefer a professional outside of the chiropractic field, you can visit a physical therapist for similar advice.
