The word cradle may not be associated with an exercise instrument, but the equipment we will discuss here can help you get that perfect dream figure.
As you can guess, this cradle is designed to help you train your abdominal muscles. Here we will present different types of cradles and tell you which exercises to use to achieve specific results.
To understand what a cradle is, it’s best to imagine how it works. To begin with, you have to lie down and rest your head on the built-in pillow, then you grab the bar and start rocking, using your abdominal muscles while protecting your spine from injury. Thanks to the action of the cradle, which lifts our back along with the exercise, we do not endanger the vertebrae in our neck or spine. Therefore, the device allows us to focus only on the abdomen.
Of course, there are several different types of cradles on the market with added parts that further protect the lumbar. The cradle is an exceptionally good choice for people who are easily injured when performing regular abdominals without supportive equipment. With the help of this device, we can easily avoid neck or vertebrae injuries that can cause serious health problems.
On the cradle you can perform a series of different exercises, starting with traditional abdominals, for which you only need to lie down comfortably on the cradle, bend your legs at the knees and, holding on to the bar, pin your abdominal muscles. The cradle will naturally lift your head and upper back along with this movement, allowing you to relax this body part.
For another type of exercise, simply hold the same position, this time only lifting your bent legs together towards your chest. Thanks to the cradle and bar design, your upper body will stay on the ground without putting extra tension on your other muscles.
You can also place your bent legs on your side (left or right, depending on which one you want to exercise at the time) and, just as you would do with a regular tummy tuck, pin your abdominal muscles together to lift your upper body up.
It is also possible to use both exercises at the same time. Just lift your bent legs towards you at the same time and use the bar and your abdominal muscles to pull yourself up towards your legs.
When it comes to how often you should train on the cradle, it all really depends on you and your level of experience. If you’re just starting to work out regularly, it’s recommended that you don’t work out more than four times a week to avoid injury. It’s best not to throw yourself into the deep end right away and start with a heavy workout, so you’ll need to tailor the exercises to you and your limits. Just remember that you need to do the exercises correctly and in the right amounts to get results. Practice regularly and don’t take big breaks between repetitions.
Once you get the hang of it and your abdominal muscles have gained strength, you can start to exercise more often, with shorter and shorter breaks between repetitions. Eventually you’ll be able to exercise every day. Just still remember not to strain yourself.
Main Photo: Caley Vanular/unsplash.com
