Exercises to improve your core strength

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Core strength exercises will help stabilize the body and provide energy for daily movements. Whether it's heavy or light exercise. In addition to improving posture, exercises also help prevent possible injuries. The article will provide information on exercises that help improve core strength of the body.

1. Core exercises help build abs and other core muscles

Core strength exercises help strengthen the core muscles of the body, including the abs, back muscles, and muscles around the pelvis. Strong muscles make it easier to perform many physical activities.
You can do core strength exercises on carpeted or carpeted floors. Breathe freely and deeply during each core strength exercise. Focus on squeezing the abdominal muscles, the deepest abs, and the muscles that you feel the contraction when you cough.
You should repeat each of these core strength exercises about five times. As your core strength training improves, build up to 10 to 15 repetitions. If you have back problems, osteoporosis or other health problems, talk to your doctor before doing these core strength exercises. Here are some exercises to improve core strength.

2. Abdominal crunch

Crunches, a classic core strength exercise:
Lie on your back and place your feet on the wall so that your knees and hips are bent at a 90-degree angle. Tighten the abdominal muscles. Raise your head and shoulders off the floor. To avoid neck strain, fold your arms in front of your chest instead of behind your head. Hold for three deep breaths. Return to the starting position and repeat this movement.

3. Exercise to shape the Bridge

For this exercise to improve core strength of several combined muscles, try hitting the shuttlecock:
Lie on your back, knees bent. Keep your back in a neutral position, not arched and not pressed to the floor. Avoid tilting your hips. Tighten the abdominal muscles. Lift your hips off the floor until your hips are in line with your knees and shoulders. Hold for three deep breaths. Return to the starting position and repeat this movement.

4. One-leg crunch exercise

Single leg abs another popular core strength exercise:
Lie on your back, knees bent. Keep your back in a neutral position, not arched and not pressed to the floor. Avoid tilting your hips. Tighten the abdominal muscles. Lift your right leg off the floor so that your knee and hip are bent at a 90-degree angle. Place your right hand on top of your right knee. Push your hands into your knees while using your abs to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths. Return to the starting position and repeat using your left hand and left knee. Single leg crunch variations
To improve core strength more completely try these one leg crunch variations:
Opposite hand on opposite knee. Push right hand into left knee while pulling knee toward hand. You'll push and pull through your body's center of gravity. Hold for three deep breaths. Repeat with your other hand and leg. Place your hand outside the knee. Place your left hand along the side of your left knee. Use your hands to push your feet in. At the same time, create resistance by pushing your knees away from your center of gravity. Hold for three deep breaths. Repeat with your other hand and leg.

5. Two-legged abdominal crunch exercise

Once you're comfortable with a single leg ab workout, try a leg ab exercise for more core strength:
Lie on your back, knees bent. Keep your back in a neutral position, not arched and not pressed to the floor. Avoid tilting your hips. Tighten the abdominal muscles. Raise your legs off the floor, one at a time, so that your knees and hips are bent at a 90-degree angle. Place your hands on your knees. Rest your hands on your knees while using your abs to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths. Return to the starting position and repeat this movement. Biceps Crunches Variations
These biceps variations also build core strength:
Hands rest on opposite knees. Place each hand on the opposite knee, facing the inside of the knee. Your arms will be crossed. Place your hands on your knees while pulling your knees toward your hands. Hold for three deep breaths. Say again. Place your hand outside the knee. Place your hands along the sides of your knees. Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from your center of gravity. Hold for three deep breaths. Repeat.

6. Segment rotation

Segmental rotation another way to increase core strength:
Lie on your back, knees bent and back in a neutral position. Tighten the abdominal muscles. Keeping your shoulders on the floor, let your knees slowly bend to the left. Only go as far as you feel comfortable. You will feel a stretch but no pain. Hold for three deep breaths. Return to starting position. Repeat the exercise with the right side.

7. Exercises to create four legs

This core strength exercise is called a four-muscle exercise:
Start on your hands and knees. Place your hands directly below your shoulders and align your head and neck with your back. Tighten the abdominal muscles. Lift your right arm off the floor and reach forward while holding this pose for three deep breaths. Lower your right arm and repeat this move with your left arm. Raise your right leg off the floor. Squeeze your torso muscles for balance. Hold for three deep breaths. Lower your right leg and repeat this movement with your left leg. For an extra challenge, lift your left arm and right leg at the same time. Repeat this move with your right arm and left leg.

8. Transform Plank

This core strength exercise is called a modified plank:
Lie on your stomach. Lift yourself up so that you are on your forearms and knees. Align your head and neck with your back and place your shoulders directly above your elbows. Tighten the abdominal muscles. Create resistance by pressing elbows and knees together. They should not move from their place on the floor. Hold for three deep breaths. Return to the starting position and repeat this movement. Variable plank variations
For more core strength exercises, try the following variations on a modified plank:
Lie on your stomach. Lift yourself up so that you are on your forearms and knees. Align your head and neck with your back and place your shoulders directly above your elbows. Tighten the abdominal muscles. Raise your right arm off the floor. Hold for three deep breaths. Repeat with your left arm. Raise your right leg off the floor. Hold for three deep breaths. Repeat with your left leg. For an extra challenge, lift your left arm and right leg at the same time. Repeat this move with your right arm and left leg.

9. Plank one side

Side planks challenge your stability and improve core strength by working the muscles along the side of your body:
Lying on your left side, raise yourself to your left forearm. Place your left shoulder directly above your left elbow, keeping your shoulders, hips, and knees aligned. Place your right arm along one side of your body. Tighten the abdominal muscles. Hold for three deep breaths. Repeat on your right side. For an extra challenge, balance on your left hand. Lift your hips off the floor and extend your right arm toward the ceiling. Hold for three deep breaths. Repeat on your right side.

10. Superman Pose Exercise

This core strength exercise, called the superman, can help strengthen your lower back:
Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You can also use a folded towel to support your head. Tighten the abdominal muscles. Raise your right arm off the floor while holding the pose for three deep breaths. Lower your right arm and repeat this move with your left arm. Raise your right leg off the floor. Hold for three deep breaths. Lower your right leg and repeat this movement with your left leg. Please follow our website ( www.vinmec.com ) for more information on health care instructions, which we will update regularly.

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Reference source: mayoclinic.org