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The core exercises is the central region of our body. It makes the junction of the upper part with the lower, mainly responsible for supporting the spine. Therefore, having a clear abdomen goes beyond an aesthetic issue: caring with affection for the central region of our body is essential to have stability, balance, and proper posture.
Everything we do, from everyday doings – like walking, running, housework, and carrying weights – to high-impact exercises, requires the strength of the abdominal, lower back, and pelvic muscles (which make up the core exercises ). Therefore, working on this body part can improve our daily performance, even avoiding problems in this region.
Now that you comprehend the importance of the core, let’s go to some exercises to strengthen this region. Remember that they can be done daily with few repetitions so that the progression will happen gradually. Investing in pilates classes is an excellent option if you want to intensify the results since both activities on the ground and equipment will aim at this goal without causing impacts. Check out:
Exercises to strengthen the core
With the arm in straight support and with one foot in front of the other, leave the legs extended and keep them in a straight line from toes to head. With your free hand, lift your arm toward the ceiling. Rotate the body until the extended arm touches the floor next to the supporting hand – try not to lower the hips, nor project the glutes forward. Repeat the procedure six times. You can try the exercise by holding a dumbbell in your raised hand.
With your knees open and bent, sit on the floor and place both hands behind your head. Tighten your abs and raise your shoulders off the floor (avoid putting your head too far forward)—thirty times of movement, 30 seconds of relaxation, and two repetitions of the action.
Plank – Core Exercises
Lay on the crushed with your stomach down and your arms at your sides for support. Contract your abs and hold the position for 30 seconds with your torso parallel to the floor and your hips aligned with your body. At all times, keep your head in line with your body.
Swimming- Core Exercises
Lie on your stomach, legs parallel to your arms and your body. Once this will do, lift one leg and the arm opposite the raised portion. Go alternating the movement. Run the process for 30 seconds. Repeat the series of exercises three times, interspersing with short pauses to catch your breath.
A traditional exercise for strengthening the core exercises is the crunch. Your abdominal muscles will work when you lift your upper body.
Crunch – Core Exercises
Do crunches carefully if you experience recurring low back pain; go gently and begin with a limited number of reps.
Before doing this traditional crunch, see a skilled trainer or healthcare provider if your low back problem is persistent. It might not be your best choice.
- On your back, begin. Put your feet hip-width apart on the ground while bending your knees. Align your spine and head. Put your arms in a cross-chest position.
- Relax your neck and shoulders while keeping your core exercises s tight. While keeping your lower back, pelvis, and feet on the ground, tuck your chin in and elevate your upper back.
- To get back to the starting posture, slowly lower your upper back.
- Begin with 1 set of 8–12 repetitions.
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