Core muscles stabilize the pelvis and the spine. It is worth noting that abdominal muscles are just a small proportion of the core muscles and not the main as many think. There is a myriad of exercises that can be done to strengthen your core and majority of these exercises can actually be done at home without having to invest in expensive gym equipment. Discussed below are exercises that you can do to strengthen your core and why they are important.
Side Plank
Side Plank exercises the muscles that assist in supporting the core. This physical activity strengthens internal and external transverse abdominal muscles and oblique muscles. It is an exciting exercise you can do at the comfort of your home. To exercise, position your body in a plank position using your forearms then use your right forearm to extend yourself up and left hand to reach up. You should maintain your body in a straight line and your hips off the ground as you exercise. It is an effective exercise that increases later hip stability and strength.
Forearm Plank
Forearm plank exercises all core muscles. You lie on your stomach positioning the elbows underneath the shoulders. After attaining this position, keep your body in a straight line as you lift yourself up onto the elbows and toes. Make sure that your body is not sagging or bending. It is recommended that you hold onto this position for around 30 seconds and after a short break repeat around 10 times for best results.
Bridge Exercise
It is a great core strengthener that strengths gluteus muscles, lower back muscles, abs and back of the upper leg muscles. Bridge exercise is very essential in improving core and spinal stabilization. On a level surface, lie on your back (feet hip-width apart) and lift you ribs up as you press your shoulders down. The pelvis should be off the ground as you exercise. You should hold onto this position for 30 to 60 seconds and repeat 2 to three times for effective results.
Single-leg Bridge Exercise
Just like Bridge exercise, single-leg bridge exercise strengthens gluteus and hamstring muscles. It also strengthens the lower back and the abs muscles. Unlike the bridge exercise, in this position you lie on your back (feet hip-width apart) and lift your pelvis off the ground using only one leg. You also lift your right leg and use left heel to press it down.
Pushups
Pushups are very effective cardiovascular exercises. They are not as complex as many perceive. They can be done at the comfort of your home in the morning or in the evening. You place your hands and toes on the floor while keeping your arms and back straight. Hold your abdominal muscle tightly and inhale deeply as you lower yourself to the floor until you reach a 90 degree bend. Your body should not touch the ground as you do this exercise. Repeat up to 15 times for optimal results.
These exercises are very important in ensuring that core muscles that help in controlling movement, shifting body weight and transfer energy in your body are strong enough for effective functioning of your body. Create time from your busy schedule to engage in one of these exercises on a regular basis. You can be alternating the exercises to ensure that you exercise every part of your body from the shoulders to torso and so forth.
About the Author: Jim is a health and fitness writer for The Park Club.
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