Full Moon 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Body Weight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Full Moon exercise is a dynamic core-strengthening movement that primarily targets the abdominal muscles while also engaging the obliques as secondary muscles. With no equipment necessary other than one's body weight, it offers a convenient and effective way to enhance core strength and stability. To perform the Full Moon, one begins in a plank position, then twists the torso and hips to lift one arm towards the ceiling while simultaneously raising the opposite leg off the ground, resembling the shape of a full moon. This movement challenges not only the muscles of the core but also improves balance and coordination.
How to Perform
Begin by positioning yourself with feet shoulder-width apart, without any equipment, and focus on engaging your core muscles.
With arms extended straight out in front of you, initiate the movement by twisting your torso and hips, raising one arm towards the ceiling while simultaneously lifting the opposite leg off the ground.
Imagine drawing a circle with your extended arm, starting from the floor and reaching overhead, all while maintaining control and stability throughout the movement.
Emphasize a slow and controlled tempo to maximize muscle engagement and prevent injury. Avoid rushing through the exercise.
Start with light resistance or body weight only, gradually increasing intensity as you become more comfortable and confident with the movement.
Remember to breathe steadily throughout the exercise, inhaling as you lower your arm and leg and exhaling as you lift and twist.
Pay attention to form and alignment, ensuring that your back remains straight and your core muscles are actively engaged to support your spine.
Incorporate the Full Moon exercise into your core-strengthening routine to target the abdominals as the primary muscle group and the obliques as secondary muscles, enhancing overall core strength and stability.
Tips
Begin in a plank position with hands directly under shoulders and feet hip-width apart.
Engage your core muscles to stabilize your body throughout the exercise.
Lift one arm off the ground, reaching it towards the ceiling, while simultaneously lifting the opposite leg.
Focus on maintaining a straight line from head to heels, avoiding any sagging or arching in the back.
Twist your torso and hips to achieve the "Full Moon" shape, with arm extended overhead and leg lifted.
Hold the position briefly, feeling the contraction in your abdominals and obliques.
Return to the starting position by lowering your arm and leg back down to the plank position.
Repeat the movement on the opposite side, lifting the other arm and leg.
Perform the exercise with controlled movements and a steady tempo to maximize muscle engagement.
Aim for a balanced and symmetrical execution, ensuring equal work on both sides of the body to promote muscle balance and prevent imbalances.
How Not to Perform
Avoid overarching or rounding your back during the exercise to prevent strain on the spine and ensure proper engagement of the core muscles.
Do not rush through the movement; instead, maintain a controlled tempo to maximize muscle activation and reduce the risk of injury.
Avoid holding your breath; remember to breathe steadily throughout the exercise to oxygenate your muscles and maintain energy levels.
Do not allow your hips to sag or rotate excessively during the twist; focus on keeping your body in a straight line from head to heels.
Avoid excessive twisting or jerking motions, as these can strain the muscles and lead to discomfort or injury.
Do not neglect proper form and alignment; ensure that your shoulders are directly above your wrists and your hips are level throughout the movement.
Avoid relying solely on momentum to lift your arm and leg; instead, engage your core muscles to initiate and control the movement.
Do not forget to engage your glutes and leg muscles to support the lifted leg and maintain stability during the exercise.
Avoid placing excessive pressure on your wrists by distributing your weight evenly across your hands and keeping them directly under your shoulders.
Do not neglect the mind-muscle connection; focus on contracting your abdominals and obliques throughout the exercise to maximize their activation and effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
