Core Muscles: Why We Should Strengthen Them? How?
Work your core! A good strong core will help you out in so many ways. It helps improve posture and can decrease your chances of injury. It also can help give you a strong foundation so you don’t hurt your back! I have hurt my back and trust me, it’s not something I wish on my worst enemy!
Core muscles are often perceived simply as “the abs”. This is partially true. But there is way more to strengthening the core then just doing some crunches. The core muscles reside deep into your body and are located in and around the pelvic bone, the lower back, hips, and the abdomen. Incorporating core exercises into your daily routine will increase your balance, stability, and posture. It will strengthen your trunk, support your spine, and basically make it easier to do any physical activity. When your core is weak, you are susceptible to injuries, pain in your lower back, and poor balance and posture. And what’s nice about core exercises is that they don’t require any gym memberships or special equipment. Pilates is also a great way to work your core and increase your flexibility.
One way to increase the potential of your core workouts is to keep your naval pulled in during your moves. Also, make sure you are breathing throughout. Of course there are many exercises you can do, but here are a few excellent suggestions. Start out slowly and work your way up!
Floor Bridge: This is a good exercise to practice keeping you naval pulled in. Start off lying on your back with your feet pulled close to your bottom and your arms flat on the ground along your body. Lift your hips as high as you can without arching your back. Keep all your muscles tight and rigid and hold.
*Modification: Lift one leg up at a time once your hips are raised. Hold your leg up for 30 seconds before switching to the next leg.
Plank Pose: The plank pose is one of the best exercises for your core. Lie on your stomach with your elbows under your shoulders, lifting your chest off the ground. Keeping your elbows, forearms, and hands aligned on the ground, lift your hips up. Make sure your back is straight, and not in a v-shape. Only the balls of your feet, elbows, forearms, and hands should be on the ground. Hold this position. Increase the time you stay in this position by ten seconds. Start off with ten or twenty seconds, and work your way up to a minute or more.
*Modification: Slightly raise one leg up at a time, hold, then switch.