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Easy core exercises you can do at home
Posted on: 25/Jul/2016 6:08:50 PM
Here are a few core exercises that can make you stronger. Core exercises help build stabilisation in the body, tone muscles, improve posture and strengthen the midsection greatly, crucial factors that reduce that chance of injuries.
The pike walk is a bodyweight exercise that strengthens the upper body and core. The pike walk also stretches the hamstrings and glutes. This is exercise is essential for building shoulder stability and coordination. Here is how you can do the pike walk. First, lie on the floor in a push up position. With your feet planted on the floor, move back with your hands as if you are walking backwards. As you go backwards flatten your feet to the ground. Try and bend towards your abdominals as much as possible. Then, return to starting position. Do 5 reps of 3 sets. Increase the reps overtime the further strengthen your core.
The vertical leg crunch is one of the most effective ab exercises to build a stronger core. An isolation exercise that works on all muscles in the abdominals- in the upper and lower section. Here is how you can do the vertical leg crunch. First, lie flat on the floor with lower back pressed to the ground. Then, place hands behind the head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Now, contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position. Beginners towards this type of exercise can use a wall to support your legs vertically. Do 10-12 crunch reps of 3 sets.
The forearm plank is most commonly known as a standard plank. This is a popular form of isometric training, which involves contracting the muscles. Plank exercises, in particular, benefit multiple factors of physical fitness and your general well-being. Here is how you do the plank. Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core as if you were about to be punched in the gut. Hold this position for 30 second while breathing deeply. Repeat with 2 sets. Overtime increase the time you hold the position to enhance the core further.
The Bird Dog exercise improves core strength and stability in the lumbar spine. It further targets the abdominals and glutes. Here is how to do the bird dog. Lie in a kneeling position. Place your knees under your hips and your hands directly under your shoulders. Reach your right arm past your right ear and simultaneously extend your left leg behind you. Both of these extended limbs should be parallel to the floor. Look down so your neck remains straight. Keep your belly firm and prevent your spine from arching as you pause for a count or two. Change sides to complete one rep. Do 8-10 on each side of sets.
The segment rotation exercise primarily works out the oblique muscle group, which adds power to your rotational movement. Athletes or general movement that involves a lot of twisting around the midsection greatly benefits from this exercise as it reduces the possibility of injury. Stronger abdominals and back muscles reduce the pressure on the spine. Here is how to do the segment rotation. Lie on your back with your knees bent and your back in a neututral position. Tighten your ab muscles. Keeping your shoulder planted on the floor. Let you knees fall slowly to the left. Bend as much as you can. You should feel a stretch not pain. Hold for 3 breaths and return to starting position. Repeat on the other side. Do 10-12 on each side, 3 sets.
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