excersice

Core exercises every tennis player should do

Forearm Plank

One of the most natural methods to improve and test your core strength is the plank. For this exercise, you are required to get down on the ground on your elbows and toes while your body remains entirely straight. Remember to have your elbows directly under the shoulders and hands in line with the elbows. Attempt to hold the plank for over a minute without dropping your hips. The real sign of a strong core is when you can hold a plank for over 2 minutes with a useful form.

Plank with arm and leg lift

Again, get down on the ground on your hands and toes with the shoulders aligned over the hands. Tend to keep the body straight without letting your belly and hips sink. Slowly begin to lift your left arm and right leg at the same time while maintaining them parallel to the ground. Hold the position for a minimum 2 seconds before switching sides. Such exercise requires a minimum repetition of at least 20 times.

Plank with hip twists

The exercise of the plank with hip twists is essential for tennis players as it adds to rotational power and strength. For this exercise, get to the ground in the forearm plank position and twist your hips to the left till you gently touch the ground. Remember to maintain to attach your elbows on the ground at all times. After completion of one side, return to the middle position and twist to the other side. A minimum of 20 repetitions is required.

Side plank for obliques and hips

In order to perform the exercise, you should get down on the ground on your left side while stacking your feet on top of the other and supporting yourself on your left hand with the shoulder suspended above the hand. Tend to lift the hips, so they are in a single line with your feet and shoulders like a plank. Then raise your right arm vertically upwards and stretch your chest while keeping your shoulders down. Do hold the plank for 1 minute on each side.

Bicycle

Lie on the ground with your back legs straight and hands supporting your head. Tend to lift your feet slightly from the ground during the entire set. Bend the left leg and bring the right knee close to the chest while twisting and crunching your upper body to bring your right elbow close to your left knee. Hold the contraction for at least a second and then switch sides. Remember to perform the movement controlled and slowly and begin with 20 repetitions and work your way up to a 100.

Reverse crunch

Lie on your back, bend your legs and bring your knees close to the chest. Lift your hips off the ground while bringing the knees close to the chest. Then reverse this movement and slowly return to the starting position. Remember not to swing your legs. Repeat a minimum of 15-20 times.