Having a strong core is more than a pretty set of abs to flash around ‘even though that is a nice benefit’. Core muscles play apart In many aspects of our life that range in everything from:
- Chores Around the House
- Physical/Sport Activities
Even down to your
- Sexual Performance
I know that’s intense. Think of your body as two pieces. The top, and the bottom half. The core would be the adjoining piece, connecting these two halves.
Core Performance
No matter where the motion starts it will ripple upwards and downwards through every adjoining link of the chain. In return, a weak core can also impair your ability to move your arms, and legs properly. The energy that your body uses to perform most tasks either originates or moves through your core. Tuning in on, building up core muscles will help your body produce more consistent energy and force. A strong core also helps enhance balance and stability. It is also known that a strong core can help prevent falls and injuries during sports in other activities.
By now you can probably tell that having a strong core plays a key role in all aspects of your life. A strong core is an invaluable asset. With some side effects including.
- Better Posture
- Better Balance
- Reduce Back Pain
When most people think core they think of abs. The core is made up of many different muscles including the transverse abdominis, the erector spinae, as well as your internal and external obliques. Which in other words makes up everything from above your hamstring to below your rib cage.
Core Tune Up
I cannot overstate the importance of a strong core especially as you make it into the older years of life. I recommend exercising your core muscles exclusively three times per week.
As mentioned earlier every action moves through the core. There are many movements that we make in our everyday life that will engage your core. With many easy at-home exercises that can be performed easily without spending any extra money on Bulky and excessive exercise equipment. These exercises can be done in a matter of minutes with benefits that will be invaluable well into the future.
Quick Core Exercises
With all the obstacles in our day-to-day life, most people don’t have time to add new routines to their day-to-day operations. I’m going to give you four of my favorite core exercises that could be done in moments in the comfortability of your own home.
- Planks
( personally, planks are an essential part of any ab routine. Holding the plank position not only takes strength but it builds endurance in your abs, back, and core. This exercise is one of the best exercises for core conditioning but it also has positive effects on the glutes and hamstrings)
- Rest arms on the floor, with elbow placed directly underneath your shoulders, and hands facing forward. So that your arms are parallel to your body.
- Extend legs out behind you, while resting your toes on the floor. Keep your shoulders aligned with your heels.
- Engage your entire core, glutes, quads, and tuck your butt a little. Try to keep your lower back as straight as possible. Make sure that you are not lowering your hips, or hiking your butt up high.
- Hold head, and neck in a natural position as possible.
- Hold position.
For beginners, I would recommend 5 sets of holding the plank position, for 20 seconds. Adjust as your body gets used to doing planks.
- Jackknife
The jackknife is a complete core exercise. This means that you will have to use all of your core muscles. Just to keep your body stable.
- Lie down on your back with legs extended and arms extended overhead on the floor, keeping them close to your ears as possible, contract your abs to press your low back into the ground.
- Simultaneously squeeze your thighs, and your glutes together, while lifting your legs, and lower back off the ground. Reaching your hands forward to meet your feet, so that your body forms a V in midair.
- Keep core engaged as you return to starting position.
This is one of my favorites. I have to warn you to proceed with caution, this exercise takes concentration, and commitment. You will fill it in the morning.
For beginners, I would recommend performing at least 5 to 8 reps. 5 sets. I know you can do it and won’t regret it.
- Leg Raise
This is a great exercise for those that want to engage their core. It strengthens and lengthens the hip flexors. “which plays a key role in strength and stability.
- Lie faceup with your hands at your side and, your legs extended. ( tuck hands underside for extra support)
- Slowly raise your legs, keeping him together, and as straight as possible, until the soles of your shoes are facing the ceiling.
- Lower legs back to the ground slowly, don’t let your feet do not touch the floor, keep them a few inches off of the floor. ( that is one rep)
- Remember to keep your lower back on the floor. If holding this position is a problem, don’t lower your legs as close to the ground.
I would recommend doing 5 sets, of no less than 10 to 15 reps. Until your body gets comfortable with this exercise. Then increase as much as you’re comfortable.
Body Saw
The body saw is pretty much a cranked-up version of a plank. This exercise builds both strength and stability.
- Place a towel, or a glider under your feet, and then get into a forearm plank position. Tuck elbows directly underneath your shoulders, with your hands facing forward so that your arms, and legs are parallel to your body. Let your feet extend straight behind you. ( tuck your tailbone and engage your quads, butts, and of course, your core)
- Slowly push with your forearms, and elbows to slide the gliders or the towel towards whenever in the rear of you. move as far as you can without losing engagement with your core. ( don’t let your hip sag)
- With your arms and elbows slowly pull yourself to your starting position.
This exercise varies in involvement for beginners. I would recommend somewhere between 8, and 10 reps. 5 sets at the least.
Take it to the Core
If staying fit, and active is essential in your life, then you cannot afford to have the tire blowout while you’re on the road with your workout. Having a strong, and healthy core has more lifetime benefits than this one post could even offer. Make exercising and building a strong core a Priority in your workouts. Use these workouts as a starting point on the road to building and engaging a strong core.