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Lemon Squeeze

A core strengthening exercise that targets the abdominal muscles through a controlled squeezing movement, focusing on deep core engagement and stability.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit or stand with proper posture and engage your core muscles as if squeezing a lemon between your ribs and hips, holding the contraction for several seconds.

Starting Position

Begin in a comfortable seated or standing position with proper posture and spine alignment.

Finishing Position

Return to the starting position with relaxed core, maintaining proper form throughout the movement.

Form Cues

Engage deep core, squeeze inward, breathe properly, maintain posture

Common Mistakes

Not engaging deep core, holding breath, poor posture, rushing the movement

Progression Tips

Increase hold time, add movement, try variations, or perform with different positions.

Regression Tips

Reduce hold time, focus on breathing, move more slowly, or perform assisted version.

Safety Notes

Maintain proper form to avoid back strain. Stop if you experience pain in back, abdomen, or chest. Consult a professional if you have core issues.