Introduction
There is clear evidence why a strong core is important: balance, stability, posture, and athletic performance are all important. It is the six pack abs, the fifth and sixth abdominal, oblique muscles, the lower back, the hips, the pelvis muscles. A stable organ, a strong core is fundamental for most ordinary movements and mandatory for such lifting, running, or any sports activities which involve power and speed. Improving your body stability by exercising your all your core muscles is very possible by using the right set of exercises.
In this article I have listed down the list of top seven core exercises that can improve your core muscles and avoid injuries and maintain proper posture. There are no boundaries in this, and these core workouts are all suitable for beginners and all the way up to athletes.
1. Plank
The plank is counted among one of the most effective physical exercises that help to build strong cores because it works out several muscles at the same time. This is a basic form of exercise that a few enable one to build up strength, balance and stability. To perform a plank, stand at push up position with your hands flat on the ground and your forearm pointing towards your back side with the wrists below your shoulders. Stand with your face forward, and back straight and aligned from your neck to your ankles, and remain in the posture maintaining the defined line for as long as possible withoutрен portfolios offend any part of your body.
2. Bicycle Crunches
This set of exercises is focused on rectus abdominis muscles and obliques which ultimately improve the general strength of your core muscles. Stand sideways with your feet shoulder-width apart your arms spread out on the back lean back down on the ground while holding the back of your head. Now grasp your left knee with your left hand and with your left hand grasp the outside of your left foot with your fingers. Come back to the initial standing positions and then with the right side of your body. Ideally, the repetitions should be done on each side of the body to maximum of 10-12.
3. Russian Twists
Yet another exercise that apparently helps to tone the oblique muscles is twists known as Russian twists. It also assists to bolster your core strength as well as the ability to specifically control your movements. To do this workout, sit on the ground with your legs flexed at the knees and your feet rest against the floor. Slightly relax your back muscles and straighten your spine and interlock your fingers in your lap. With your arms, move your upper part of your body and try to touch the ground beside your hips. Again for about 10-12 times each sided.
4. Superman
Personally, I found this Superman exercise to be perfect for the lower back and the glutes and the fact that it improves the spinal support means your core is getting a great workout as well. Starting position with regard to the exercise is to lie down facing downwards on the ground, legs straight and close together, hands straight forward. At the same time, lift off from the ground your arms, chest, and legs off the ground whilst keeping your stomach muscles tensed. Lower your body back down to the floor and continue with your other repetitions about 10-12.
5. Bird Dog
If you are looking for a great workout that will help you build my core stability and balance as well as improving the lower back and glute muscles then the bird dog exercise is one you will want to consider. Find yourself in the position cats do where your hands lay directly underneath your shoulders and your knees below your hips. Engage your abdominal muscles, raise your right arm to the front of your body and your left leg at the back. Sustain this for a few moments then change to your left hand or your right leg or both. Do 10 – 12 reps each side for maximum effect.
6. Mountain Climbers
Mountain climbers are an intense aerobic exercise that will definitely help work your entire core at the same time. Start in a push up position where the palms of the hands are placed right underneath the shoulder line. Swing your right knee towards your stomach and then move it to your left while lifting the right leg behind you. Keep cycling with your legs as hard and fast as possible for upto 30-45seconds.
7. Dead Bug
The dead bug exercise is a complex exercise that strengthen the muscles of your stomach especially the transverse abdominis. Sit with your legs and back against a chair, your hands placed on the back of the chair, and try to keep your toes in contact with the floor. Lying on your stomach, ensure that your lower back is flat on the floor, then, glide your right arm forward and your left leg backward as you suck your belly button in towards your spine. Return to the same position, then move the other leg and arm whereas the leg moved backward moves forward and the arm that moved forward moves backward. You are advised to repeat on each side around between 10 and 12 sets so as to have an ideal effective outcome.
Conclusion
If you include these seven integrative muscle exercises in the top core workouts, you will gain enhanced physical core stability without leaning forward and minimized body breakdown vulnerabilities. You will always have to listen to your body and always increase the intensity of your exercise. These basic abdominal workouts should be done together with a proper diet, and therefore your body would soon be transformed into the kind that is hard and firm.
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