Stronger Core muscle means good posture, improved muscle mass, enhanced athletic performance, enhanced flexibility, and yes a reduced risk of getting a back injury.
What Do You Mean By Core Muscles?
The groups of muscles that work as a bridge between your lower and upper body are core muscles. Being the central system of the whole body mass, and the conjecture of upper and lower body, core muscles are the most important group of muscles that help a lot in all functional activities including lifting weights, mopping the floor and hitting a cricket ball. In general what people comprehend and visualize a strong core as six-pack abs and ruthless crunches and sit-ups. Well, it’s time to change their perception as a strong core does not limit to just spectacular six-pack abs and plenty of sit-ups. The usage of core muscles reflexes from tying-up your shoelaces to picking up something off the ground. Everything that uses your upper body in coordination with your lower body does require strong core muscle strength. Hence, the more you strengthen your core the higher you will become agile to do different physical activities.
Core Muscle Building Blocks
The core muscle constitutes of rectus abdominis, internal and external oblique, erector spinal, and pelvic floor muscles. Being the central link of the human’s upper body muscle to the lower body, core muscles play a pivotal role in maintaining stability in your complete body. In bodybuilding or sports activities, core muscle acts as the energy house for different muscle groups regardless of age groups.
Benefits of Strengthening Core Muscle
While you express mundane actions as when you stand still, having long working hours just sitting on a chair or if it’s your sensational time on bed with your partner. Core muscle always watch your back, all you need to is to show the same care to them by giving strength to it.
Low back pain is the quintessential side effect of long working hours of the desk. Well, the plight worsens even more if you smoke during the course of the period. Quite common to people living a sedentary lifestyle, the lower back pain can be treated some core exercise complemented by some medications, physical therapy and other norms like the right posture of sitting and walking.
Outdoor Sports and Other Physical Activities
You name any sports where core muscles don’t come into the act, well there is none!! However, if you take chess and other brain consuming sports, yeah they don’t care about the core muscle, but yes that last move to get the checkmate can take hours and strengthening your core muscles can rev-up you physically.
Balance and Stability
Well, have you ever tried standing still without gripping hand cradle in a metro? If yes and then congratulations you have a pretty much strong core. Yeah, core muscles helps in your day to day physical activities like standing still, changing direction while walking and even balancing your body’s center of gravity on the rough roads.
Good Posture and High Confidence
Directly affecting your overall posture and your appearance, core muscles are one that protects you from being hunch back and slouchy! Improving your posture, core muscles also give you a healthy spine which allows you to breathe deeply. A good posture helps you to get the most of your daily workouts yielding immediate results.
Coming to the main objective of the article, how to strengthen your core muscle, we have enlisted a few basic exercises that you can do anywhere without any equipment:-
Plank to Dolphin
- Plank being the most effective core strengthening exercise comes first in the list. In order to make it a complete warm-up exercise for shoulders, arms, and core, mix it with dolphin pose.
- Start with a forearm plank by placing your forearm on the ground, elbows underneath your shoulder making a parallel platform with your legs and core
- Hang in there in the same position
- Now, applying pressure across your forearms lift your hips and back in such a way that you make a V shape of your mid-body. Your head should come in between your shoulders.
- Hold for a second or two and then get back to the initial position of forearm plank
- Try to continue this motion for about 1 minute
- The workout targets your core, quads and rhomboids
- It is quite necessary to maintain perfect form while doing pushups.
- It starts with you placing your hands on the floors along with legs stretched straight behind you.
- In order to hit your major upper-body muscles, place your hands slightly wider than your shoulder.
- Lower your body until your chest nearly touches the floor.
- Once you dip in pause for a second and push yourself back up.
Another great exercise to strengthen your core and correcting your bad body posture, Plank exercise burns your excess body fat and increase your stamina.
- To start with lies face down keeping forearms on the floor and hands clasped.
- Now, making a table-top kind of posture extend your legs behind your torso and rise up on the toes.
- Keeping your back straight, tighten your core body and try to hold your body intact for 40 to 60 seconds.
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible so that they’re not swaying from side to side.
- Do the same thing with your left hand to right shoulder.
- Continue alternating sides for 1 minute.
- To make this easier, try separating your legs a little more.
- Targets the core, deltoids, and triceps.
This exercise assures to develop strength, balance and coordination. Let’s see how it can be done:-
- Lie flat on your back with your legs out straight and your arms extended overhead.
- Simultaneously raise your feet and arms toward the ceiling.
- Keep your chest and legs extended at an angle.
- Bring your arms parallel to the floor.
- Hold this position for 5 seconds.
- Slowly lower back down to the starting position.
This exercise works your external and internal obliques and allows for a gentle spinal twist.
- Lie on your back with your fingers interlaced at the base of your skull.
- Keep your legs lifted off the ground with your knees bent.
- Twist your torso to bring your right elbow to your left knee, pulling it into your chest.
- At the same time, extend the right leg straight out, parallel to the floor.
- Perform on the opposite side.
Suspended mountain climbers
This variation of mountain climbers targets your core more than the traditional form.
- From a pushup position, bring your right knee toward your chest.
- Jump and switch legs to bring your left knee forward and your right foot back.
- Perform this exercise quickly, but with control.
- Continue for 30 seconds.
- Do 1 to 3 rounds.
Bridge pose is an ultimate core workout that also targets glutes, erector spine, and hamstrings.
- Start with a flat body lying on your having your knees bent and adjusting feet near to your hips
- Now, take your hands resting alongside of your body
- Keep your back neutral, push your abdominal muscles and lift up your hips a high as possible
- Hold for a minute in the position
- Now, slowly lower down your back down to the ground.
- Repeat this pose for 1 or 2 times.