Core Exercises And How You Can Do It - heavyropes.net

Core Exercises And How You Can Do It


Core Exercises And How You Can Do It

Core exercises are at the heart of any exercise routine. They are the ones which build the basics of the body and increases the stability as well as the strength of the individual. Core exercises are numerous and their primary focus in the following areas:

  • The hip
  • Waist
  • Abdomen

The core of the body is defined as the area where the center of gravity of the body exists and where all movements of the body begin. Strengthening this portion is the priority for any fitness practitioner.

It is also a misconception that leads practitioners to only focus on their abdominal muscles. This is not just incorrect but may also lead to injuries.

Let us now have a quick look at the exercises that one can indulge in to strengthen the core:

Plank

Core Exercises And How You Can Do It
Core Exercises And How You Can Do It

The mother of all the core exercises. This exercise is focussed on the mid-section of the body as well as strengthens the back, the spine, and the lower back. It comes in a few modifications and if done properly, can work wonders on the body.

How you can do this exercise:

  • Keep your forearms down right on the floor. Keep your elbows right below your shoulders and hold your arms forward parallel to each other.
  • Now, keep your legs behind you while keeping the toes on the floor.
  • Press your body against its core and straight up the lower back.
  • Keep your head in such a way that you can look at your hands without stressing your neck.
  • Now, stay in this exact position for a while.

The Butterfly Sit-Up

Core Exercises And How You Can Do It
Core Exercises And How You Can Do It

The Butterfly sits up is exactly similar to the usual sit up, with the only difference being that unlike the original sit-ups, here you have to fold the legs in a position where your toes touch each other.

How you can do it:

  • Lie right on your back and keep your toes together. Stretch your knees on the sides of your body. Try to reach your hands from the back of your head. This is the initial position
  • Now roll keeping your core as the center and keep doing that. Now, lean forward so you can reach your toes. And that would be one repetition.
  • Now, get back to your initial position once again and repeat the whole process.

Squats

Core Exercises And How You Can Do It
Core Exercises And How You Can Do It

The ultimate bodyweight training regime. It uses gravity and your body weight to help build muscles in the cores and the thighs. A squat is a must in the list of exercises for any muscle aficionado.

How to do it:

  • Widen your legs to a shoulder length.
  • Hand on hips or the head or even on the chest, go halfway down.
  • Get to your initial position
  • Do the whole process once again.

You need to have a strong core and once you have it, make sure you maintain it.

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