It is crucial to develop the muscles of your Core to get a well-balanced physique. Most at times, individuals do not possess the right equipment in pursing this feat. You must engage in some specific types of exercises to ensure that you properly develop and strengthen the muscles of your Core.
What Muscles make up the Core?
Pelvic Floor Muscles: This aids in supporting organs in the body like your uterus, intestines, and even your bladder.
Transverse Abdominis and Rectus Abdominis: This is most at times known as the muscles of your ‘six-packs.’ These muscles are very efficient when it comes to performing activities like bending, hinging, and even twisting. They aid immensely in maintaining stability and balance.
Internal and External Obliques: This superb muscle aids immensely when it comes to supporting your trunk rotation and even respiration.
Erector Spinae: This aids immensely in strengthening and stabilizing your backside for the performance of some activities that involve rotations.
It is essential to know that your Core is not made up of a single muscle; instead, it is the formation of varieties of muscles that aid in its proper functioning. Your Core connects muscles that move from your spine to your neck, hips, and even your shoulders.
Why is a strong core essential?
Most at times, individuals tend to underrate the importance of having a strong core apart from its physical look. It is important to note that building a strong core is not for just its physical benefits. Having a vital core aids immensely in your overall health condition and your ability to move freely; I also help in ensuring that you do not sustain some particular types of injury.
The Best Exercises for your Stomach
Commando Plank
This is a great workout routine that has been in existence for quite a while now. It is known to be very useful and efficient when it comes to the proper development of your Core. Start in a high plank form while ensuring that your Core is well engaged and tightened. Keep your feet wide apart from each other and maintain this position for at least thirty seconds. Ensure that your spine is kept in a neutral position. While engaging your Core, reduce your forearm to the ground, then place your other forearm to attain the position of a plank. Ensure that your back is wholly flattened while you press your hands to attain the high plank form. Repeat this function for at least fifteen seconds then finish with the high plank position. You must be diligent and consistent while performing this exercise to ensure that you get the best results.
Bear Crawl
The bear crawl is another excellent workout routine which is used by numerous fitness personnel to tone and flatten the stomach. Start in a tabletop form your hands firmly placed on the floor and your legs too. Begin to move your hands and legs simultaneously while lifting your body off the ground. Repeat this function for at least ten to twelve reps to get the best results.
Sit-ups
Another well-known workout routine which has immense effects on the muscles of your Core is the sit-ups. This exercise is very efficient and effective when it comes to the proper development and strengthening of the muscles of your stomach. Begin by lying on the floor with your back firmly placed on the floor. Keep your knees bent and your feet firmly placed on the ground while keeping the lower part of your body in balance. Place your hands behind your ears but do not strain your neck while maintaining this position.
Bird Dog
Bird dog is a great workout routine that can be done by any individual and produce superb results. It is essential to be diligent and consistent while performing this exercise to ensure that you get excellent results. Start by positioning your body to a tabletop form with firmly planting your hands and knees on the floor. Lift your right arm and your left leg at the same time and ensure that they form a parallel line with the ground. Return to your original position and repeat this function with your opposite leg and arm. Ensure that your Core is well engaged and tightened throughout this workout routine. Repeat this function for at least ten to twelve reps to get the best results.
Leg Raise
This is a superb workout that does not only work on the muscles of your leg but also works on the muscles of your leg. To perform this exercise, begin by lying with your back flat on the ground, or a mat, then keep your hands by your sides while placing your palms faced down. Ensure that your Core is well-engaged and tightened while performing this exercise with your feet faced in the direction of the ceiling. While keeping your core tightened, gradually reduce your legs to its extreme until it is placed on the ground. Repeat this function for at least ten to twelve reps to get the best results. You must be diligent while performing this exercise to ensure that you get superb results.
Boat Tucks
Another superb way to get rid of excess belly fat is by performing this excellent workout routine. It aids in effectively toning the muscles of your abs. To perform this exercise, begin by maintaining a sitting position while leaning with your legs and abs completely stretched out. Ensure that your abs are used to pull the upper part of your body and your legs towards your torso. Repeat this function for at least ten to twelve reps to get the best results.
Flutter Kicks
This is a great workout routine which tones not only your abs but also your abs. To perform this superb exercise, begin by lying on your back with your palms firmly placed on the floor and your cores well engaged. Lift your legs till they form a parallel line till it is few inches above the ground. Ensure that your Core is braced and your legs are entirely straightened while simultaneously lifting your arms and legs off the ground. Ensure that you do not raise your lower back while performing this exercise. Repeat this function for as much as you can to get the best results.
Scissor Legs
This is another well-known workout routine which ensures that the muscle of your Core is well developed and strengthened. To perform this exercise, begin by lying on the floor with your legs near put together and your arms closely placed by your side. Ensure that your back is firmly placed on the ground while your palms are firmly placed on the floor. Simultaneously raise your right and left leg to perform this workout routine. Repeat this function for at least ten to twelve reps to ensure that you get superb results.
Straight legged sit up
Another well-known workout routine which aids in the proper development and strengthening of your Core is the straight-legged sit-up exercise. To perform this workout routine, begin by lying on your backside while putting your hands at the back of your ears. Ensure that your abs are well engaged and tightened while taking in deep breathes. Gradually raise the upper part of your body until it reaches an upright position. Return to your original position then repeat this function for at least ten to twelve reps to get the best results.
Suitcase sit-ups
This is a well-known workout routine which aids in strengthening and balancing the muscles of your Core. Not only does it develop and strengthen your Core, but it also helps in toning and giving an excellent physique to your stomach. To perform this exercise, begin by lying on your back on the ground while your knees are positioned in a ninety-degree position, and the side of your ears places your hands. Stretch your legs till it is wholly straightened while you are lowering the upper part of your body to the ground. Bring your arms and your legs together while tightening your abs or Core. Repeat this function for at least ten to twelve reps to ensure that you get superb results.
Supine leg circles
This is a superb workout that aims at toning, strengthening, and developing the muscles of your Core. It is a healthy and efficient workout routine that aims at the proper development of the stomach. To perform this exercise, begin by lying on the ground with your hands placed by your sides. Raise your legs with the use of your core muscles while performing circular motions.
V-sits
This workout aims at strengthening your core muscles. To perform this exercise, begin by lying on the ground while stretching out your legs and arm. With the use of your abs, bring your arms and toes together then repeat this function.
Conclusion
It is essential to incorporate core exercises into your workout routine to create an excellent physique balance. Core exercises include bear crawl, commando plank, V-sits, and many more.
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