Sheathing exercises (back, abs, stomach, lumbar, dynamic sheathing) consist of maintaining a contracted position. You then work your muscles statically.
Core training is a great way to strengthen your abs and back. Here are basic sheathing exercises to progress as efficiently as possible.
Back planking: the Superman exercise
The Superman is one of the reference cladding exercises. It helps strengthen your abs and back muscles. Get into a push-up position and then move your hands forward as far as possible, until your arms are almost straight. Hold the position for as long as possible. The Superman sheathing is also associated with another movement: lying face down, arms and legs stretched and raised, only your stomach touches the ground.
Abs sheathing: the right position
For the cladding of the abs, this is the classic exercise in this area: put yourself on your stomach as if you were going to start a push-up session. Then stand on your elbows, rather than your hands, keeping your back straight, your neck in line with your spine and your gaze fixed in front of you. Hold the position for 30 seconds to a minute, depending on your level, then release.
The side sheath
A variation is to work the flanks while standing on one leg and one arm. This is called side cladding. Return to the push-up position. This time, keep your arms straight. Twist to the left or right, lifting one leg and one arm. The limbs should remain tense. Hold the position for 30 seconds to a minute, then release.
The chair exercise
To work the quadriceps statically, there’s nothing like the chair exercise. To do this, put yourself against a wall, and bend your knees to a position comparable to that adopted on a chair, precisely. Keep your gaze fixed in front of you and your back straight, glued to the wall. Hold the position for 30 seconds to a minute. Then get up gradually.
Another sheathing exercise for the abs
Stand on the floor with your arms along your body. You raise your knees and feet above hip level, then your upper body, i.e. shoulders and shoulder blades. Only your buttocks then touch the ground, as well as your lower back. Then try to extend both legs in front of you. A great way to work the abs, too. Note that the back should not move during the exercise.
The hip lift exercise
To effectively work the lower back and glutes, a basic cladding exercise is the hip lift. The principle is simple. Lie on your back with your arms extended along your body and your knees slightly bent so that the sole of your foot is completely glued to the ground. Then lift the hips. Your buttocks are in line with the knees. Hold the position for 30 seconds to a minute, then release.