There are two types of people in this world: Those who want to do their core work and those who consider core exercises their worst nightmare. But no matter which camp you fall into, if you’re looking to add a new exercise to your routine, you should consider your core.
But be careful: Promoting your abc game needs to be effective – and the first step is to get rid of the idea that “abs” is equivalent to “core”.
Doing a few sit-ups a day won’t give you brush-like abs or add much to your stability and inner strength. Instead, strengthening your core requires regularly activating and emphasizing the following muscle groups:
- Abdominal muscles
- Back muscle
- Muscles around your pelvis
If you don’t build your core strength through these groups, you’ll have a harder time completing exercises that seem unrelated to your core. When you regularly engage all three muscle areas, your core stabilizes your spine and improves posture, giving you more balance and endurance, and reducing your risk of injury. It may even help relieve chronic pain.
Luckily, you don’t need a bulky machine or a gym membership to do core strengthening exercises.
In fact, the best core strengthening exercises can be done anywhere there is a flat surface.
The most effective core exercises
This is five of the best Exercises to tone your abs and build overall core strength:
- Leg lift
- Reverse crunches
- Russian twist
- The sound of birds-dogs
Planks are a highly effective core strengthening technique that forces you to work multiple muscles within seconds.
To do a basic plank, start by lying on the ground and press your palms into the floor to push your body up. Try to open your shoulder blades and avoid stooping over your ears. Your nape should be parallel to the ceiling. Next, push the ball of your foot into the floor while squeezing your glutes to activate the rest of the muscles in your lower body. Keep your butt low and avoid arching your back to keep it aligned – try to breathe deeply and exhale forcefully to focus on your midsection.
Do a one-minute plank that will make you feel the burn: Work for a minute or more by staying in the plank position for 10 or 15 seconds, resting for 10 seconds, and continuing until you’ve been plank for a minute. Also, try lowering your knees to the floor.
Doing a one-minute plank a day might not seem like much, but as you get stronger, you’ll be able to hold poses for longer or progress to more difficult variations of plank.
4. Leg lift
The leg lift helps you focus on your glutes, with emphasis on your glutes, waist, and lower back. To do the leg lift, lower your back to the floor and straighten your leg in front of you. Keep your legs together as you lift to a 90-degree angle and then lower them back to the floor.
If you have trouble performing the exercise, bend your legs at the knees as you lift them. Make sure you don’t hold your breath or arch your back – stabilizing yourself with your arms on either side of your body can help. Doing 10 to 15 repetitions in 3 sessions during your workout will help build core strength over time.
3. Reverse crunches
Reverse crunches target the rectus abdominis – the top layer of abs that make up your ‘six pack’. Remember that not everyone can form a perfect 6-pack – and that’s okay!
More important than aesthetics, having the correct angle and form can help maximize your core strength. Begin the exercise by lying flat on your back on the floor and bending your legs at the knees at a 90-degree angle. Keep your back against the floor as you squeeze your abs and slowly pull your knees toward your face. Try to only raise your hips and lower your back off the floor as you arch.
Try to do three sets of 10-12 reps during your workout, resting between each set.
2. Russian Twist
The Russian twist requires a bit of balance. Begin by sitting on the floor with your knees bent forward and feet flat on the ground. Lean back to form a V shape – make sure your back is straight. You’ll know when you’ve stepped back far enough to capture your interest, trust us.
Once you’re ready, squeeze your abs as you slowly rotate your torso to the side without moving your legs. Start with two to three sets of 8 to 12 repetitions. To make it harder as you progress, add more weight by holding a few full bottles of milk or a large book as you rotate.
1. The sound of a bird-dog
The dog sit-ups require you to kneel on all fours, with your hands shoulder-width apart and straight down from under your armpits. Your knees should start below your hips.
Extend one arm in front of you and extend the opposite leg back while performing your mid stretch. Think about knitting your torso into a tight ball. Hold that position for a few seconds before bringing your extended elbows and knees together into a lower body bend.
Repeat the process five to ten times before switching to your other side. Then do it all again two to three times.
Can you do your core with limited mobility?
If you have limited mobility, core work can help you strengthen stability and balance. All of the core exercises outlined above can be modified to accommodate an injury or difference in a person’s mobility.
Research shows that people with limited mobility can benefit from group Pilates sessions in which you “focus on your core” by contracting your abs while sitting up straight and doing exercises. exercises such as shrugging, arm loops, and reaching or passing the ball to your partner. .
Sitting exercises that activate your core muscles include:
- Belly twist
- Sitting on a bicycle creaking
- Captain’s Seat
- Bend side stretch
- Balloon Squeeze
Your core activity after an injury
If you’ve injured your back, neck, or midsection, or are recently pregnant, you should avoid traditional crunches. Sit-ups and reverse planks may be more beneficial.
Research shows that regular sit-ups can strain your spine and increase your risk of back injury. Instead, reverse sit-ups are a simpler option because they flex rather than flex the spine. The reverse back crunch also helps relieve neck pain because unlike a traditional back bend, your shoulders and neck rest flat on the mat.
Research shows that rocking is also an effective baseline exercise for people with lower back pain and can increase a person’s mobility, range of motion, and decrease pain over time.
If you have diastasis recti – a condition in which your abdominal muscles separate due to pregnancy – there are several core exercises to help treat. For those wondering if they have this condition, consider whether you get a bulge or a cone-like crest appearing in your midsection if you try to sit up.
Research shows that an exercise regimen that combines planks, supine sit-ups, Russian twists, posterior pelvic tilts, and Kegels can help heal the core. A 2019 study showed that performing 3 sets and 20 repetitions of diaphragmatic breathing, pelvic floor contractions, planks, and isometric ab exercises effectively treat varicose veins.
https://www.inverse.com/mind-body/core-exercise-most-effective-injury Why traditional sit-ups may not be best