Best Core Strengthening Exercise You Have To Try
Our core muscles play a crucial role beyond just crunching exercises. The advantages of building strong core muscles go beyond mere external appearance. To succeed in your sport, it’s essential to establish a robust core that offers stability, flexibility, and the strength needed for forward movement.
What are the most important reasons why core strength is important both in and out of the gym?
A robust core plays a vital role in safeguarding your spine, pelvic bones, and organs during both exercises and daily activities. Engaging in core exercises enhances mobility, flexibility, and posture.
Core exercises contribute to alleviating back discomfort, preventing hernias, and mitigating other spinal disorders. A sturdy core also diminishes neck, back, and joint strain. Research indicates that core workouts can reduce non-specific low back pain.
Athletic performance requires core strength. Core muscles help maintain appropriate form and raise stability. Squats, deadlifts, and military presses will be easier and faster.
WHO CAN BENEFIT FROM CORE REINFORCING EXERCISES?
Aged people
Engaging in core muscle training can enhance flexibility and energy levels, especially for older individuals and those lacking flexibility and stability. These workouts are straightforward, making it easy for anyone to incorporate them into their exercise routine.
Athletes
Core muscles play a crucial role in facilitating the smooth functioning of both the upper and lower body. A robust and flexible torso efficiently distributes energy throughout the body, improving speed, and reducing the risk of injury.
Pregnant women
During pregnancy, the torso undergoes various changes, some of which can be uncomfortable. To alleviate neck, back, leg, and joint aches, abdominal muscles play a crucial role in supporting the weight of pregnancy and promoting better posture. Core-strengthening activities, often involving body weight, can aid in stretching during pregnancy.
Best Core Strengthening Exercise You Have to Try
Flutter Kicks
Target – Glutes, hip flexors, lower abs, quads, and hamstrings.
How To Do Flutter Kicks
Lie down on your back on a mat. Keep your hands by your side, palms flat on the mat, back flat against the mat, and look up at the ceiling.
Engage your core, lift both your legs off the ground, and kick them up and down alternately. Do not let your feet touch the ground before you complete one set.
Sets And Reps – 2 sets of 15 reps
Bicycle Crunch
Target – Upper, mid, and lower abs, obliques, quads, and hamstrings.
How To Do Bicycle Crunches
Lie on the floor, place your hands behind your head, and open your arms. Raise your head and your feet off the floor, flex your knees, and bring them close to your belly.
Push the right leg back and extend it. Simultaneously, crunch up and try to touch your left knee with your right elbow.
Fold your right knee. As you do so, push your left leg back and extend it fully. Crunch up and try to touch your right knee with your left elbow.
This completes one rep.
Sets And Reps – 2 sets of 15 reps
Leg Raises
Target – Glutes, lower abs, upper abs, hamstrings, and quads.
How To Do Leg Raises
Lie down on the mat. Place your thumbs under your hips, engage your core, and raise your leg vertically. This is the starting position.
Inhale and lower your legs slowly.
Just before your heels touch the floor, raise them slowly. Exhale as you do so.
Sets And Reps – 3 sets of 12 reps
Note: The boat pose is a difficult variation of this exercise. To do this yoga pose, raise the legs at a 45° angle and lift the torso to form a “V” shape.
Plank
Target – Abs, glutes, quads, shoulders, hamstrings, and biceps.
How To Do A Plank
Get on all fours from a kneeling position.
Flex your elbows and place your forearm on the mat. Extend your legs behind and engage your core. Make sure your neck and spine are in a straight line. Do not bend or pike up.
Keep your elbows right below your shoulders. Look down at the floor. Avoid any strain on your head and neck. Keep breathing.
Hold this pose for 30-60 seconds.
Sets And Reps – 2 planks of 30-60 seconds hold
Once you are comfortable and have mastered the basic crunch, you can go for the side plank for better core strength.
Jack Knife Crunch
Target – Lower abs, upper abs, glutes, hamstrings, quads, and lower back.
How To Do Jack Knife Crunch
Lie down on a mat. Extend your hands overhead. Feel the stretch. This is the starting position.
Lift your legs and hands off the floor, crunch, and touch your knees with your hands.
Slowly, lie down again and get back to the starting position.
Sets And Reps – 3 sets of 8 reps
Oblique Crunch
Target – Abdominal and oblique muscles
How To Do Oblique Crunch
Lie on your right side as you keep your right hand flat and extended on the exercise mat.
Bend your left hand and place it behind your head with your elbow facing outward.
Extend your feet and keep them slightly off the floor.
Bend your knees and bring them towards your chest, and try touching your left elbow to your left knee. Keep your abs squeezed while performing this step.
Pause before extending your legs back and going back to the starting position.
Exhale as you crunch up and twist, and inhale as you return to the starting position.
Sets And Reps – 2 to 3 sets of 8 to 12 reps on each side
These are the 16 core strengthening exercises that you can do at home at your convenience. Make sure you stretch and cool down after finishing your workout session.
Doing these exercises every other day can help you get the following benefits
Benefits Of Core Strengthening Exercises
Help you get a flat tummy.
Improve core muscle power.
Improve muscle coordination.
Prevent injury.
Help stabilize the torso.
Improve respiratory function.
Improve posture.
Stabilize the spine, ribs, and pelvis.
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