You know core exercises are good for you, but did you know that almost every movement you make involves the core muscles? The core muscles provide support for the body and are the center of all movements, yet many people neglect to perform core strengthening exercises.
Instead, they focus on developing the muscles in the arms and legs while virtually ignoring the muscles in the trunk and pelvis.
So, Do You include core exercises in your fitness routine? If not, Here’s why you should.
The core muscles include the muscles in the abdomen, pelvis and lower back. A weak core leads to poor posture, lower back pain and poor balance.
People with under-developed core muscles are more prone to injury.
Core strengthening exercises should be included in your training program to improve your fitness level and make your daily activities easier.
Benefits of Core Exercises
Exercises that strengthen the core muscles help prevent or alleviate back pain. Strong core muscles also improve your balance and posture and help prevent injuries.
Walking, running, climbing stairs, lifting weights, and many other activities become easier when your core is strong.
Athletes can also benefit from core strengthening exercises. well-developed core muscles allow you to hit a ball harder, run faster, lift heavier weights and swim faster.
Exercises to Strengthen Your Core
Core muscle exercises should be made part of your regular workout program. There are many core-strengthening exercises that require little or no equipment. Here are a few of the best exercises to develop your core muscles.
Crunch. You don’t need special equipment to do the basic crunch exercise. To do this core-strengthening routine, lie on your back. Bend your knees and keep your feet on the floor.
Position your hands on the sides of your head (close to your ears), or place them behind your head. Using your abdominal, raise your upper body off the ground, bringing your chest toward your raised thighs. Hold the position for a few seconds. Slowly lower your upper body about halfway back to the floor and repeat. Make 12 to 16 repetitions.
Air Bicycle. Lie on your back, place your hands behind your head, and bend your knees. Lift your upper body. At the same time, straighten your right leg and bring your left knee towards your chin. Simultaneously bring your right elbow towards your bent left knee. Switch sides. These movements should be performed smoothly.
Continue, alternating sides as if bicycling in the air. Repeat 10-15 times.
Butt Lifts. Lie down on your back. Rest your hands on the floor on either side of your body, palms facing downward. Bend the knees, keeping the feet flat on the ground. Now, squeeze your glutes and lower abs, raising your hips off the floor. Return to the starting position.
Repeat the exercise 8 to 12 times. This exercise tones the lower back and abdominal muscles.
Core workout routines are an essential part of an effective-rounded fitness program however they are often uncared for. Nonetheless, you would be doing your own self a favor to get your core muscles, as well as the muscle mass surrounding your trunk and pelvis into better shape.