What Are the Core Strengthening Exercises?
Core strengthening exercises are the ones that strengthen the core muscles. Sitting or standing for a long period of time leads to the pooling of blood in your feet and legs. It is important to have core strength because it keeps the body aligned. The core muscles occupy areas in the lower back, hips, trunk, glutes, and stomach. These core muscles are useful in day to day activities such as lifting, twisting, reaching, and bending.
What Is the Importance of Core Strengthening Exercises?
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The Core is present in the center of the body and it gives stability to the abdominal muscles, hip, back, and strength.
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It helps a person to maintain a normal posture.
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It gives good physical strength and balance to the body. A proper balance is required during activities such as walking, running and sitting.
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An increase in core strength will reduce the susceptibility of the body to injury.
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When the core of the body is strengthened, the person can sit and stand in an upright position for a long duration. It will not cause muscle strain and back pain.
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Improves the overall exercise output.
What Are the Indications of Weak Core Strength?
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Failing a hollowing test. The Hollowing test is used to identify the core muscle strength. Take a deep breath. As you begin exhaling, pull your stomach back towards your spine as much as possible. Hold this position for ten seconds. If you are unable to hold back your stomach, it is an indication that you have poor core strength.
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Disability to hold a plank. Plank is a well-known abdomen exercise. Holding a plank for continuous fifty seconds is a good indicator of powerful core strength. If a person gives up within that, it is a possible indicator of the weakness of core muscles.
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General muscle weakness.
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Poor balance of the body.
What Is Pilates?
Pilate is a physical fitness system. It is named after Joseph pilate who is the pioneer of it. It is practiced in the United States, Canada, and Australia. Pilates work on nine principles.
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Breathing - Pilates will increase the oxygenated flow of blood to every part of the body. The practitioner is instructed to breathe deeply on the back and side of the rib cage. When exhaling, practitioners are instructed to note their abdominal and pelvic muscles and maintain this as they inhale. The aim is to properly coordinate this breathing practice along with exercise movements.
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Concentration - Pilates needs wide attention and focus.
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Control - Pilates are done with the control of muscles as they are working against gravity.
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Flow - It creates a flow through an appropriate transition.
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Centering - The movements in Pilates begin from the center and move outward to the limbs.
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Precision - One energetic and precise movement is highly beneficial.
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Stamina - Pilates increases stamina and core strength.
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Relaxation - Pilates tends to relax the whole body and provides sound sleep.
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Postural alignment - It corrects the muscular alignment and helps to maintain upright.
How Is the Exercise Ball Helpful?
An exercise ball is also called a yoga ball. It is an elastic material filled with air and is about fifteen to thirty-five inches. It is used in athletic training sessions. The exercise ball is irregular in shape and the body responds to the instability of the ball to remain balanced. In this way, many muscles are being engaged. Performing standard exercises, such as a push-up, on an unstable surface, can increase activation of the core.
Exercise balls are known to help women during childbirth.
What Are the Best Exercises for Core Strengthening?
Bridging Exercise:
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Lie down on your back. Bend your knees and place your feet on the floor at hip-width. Hands are placed at the sides of your thigh with the palms facing down.
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Raise your hip and hold it for ten to thirty seconds.
Advantages:
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The bridging exercise strengthens the gluteus muscles and hamstrings (back of the thigh).
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Bridging exercise moves enhance core stability by targeting yourabdominal muscles and the muscles of the lower back and hip.
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It reduces back pain.
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It is a good warm-up exercise.
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It does not require additional equipment.
Crunches:
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Lie down on your back. Bend your knees and place your feet on the floor at hip-width.
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Head should be straight and arms should be crossed across the chest.
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Place the hands behind the head and raise the upper part of your body by keeping your back, hip, and feet on the floor.
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Perform this exercise ten to twelve times continuously and then relax.
Bicycle crunches are the best among the crunch exercises.
Advantages:
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A crunch activates the side oblique muscles and strengthens your core.
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It is a popular exercise for a six-pack.
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Does additional work of weight loss.
The Plank:
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Turn to a prone position.
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Do push-ups and hold your body in the same position.
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For beginners, it is recommended to hold a plank for sixty seconds.
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After continuous workouts, it is good to exceed the time
Advantages:
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It is the best calorie-burning exercise.
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Plank activates more muscles and it is a whole-body workout.
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It helps to flatten your abdomen.
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It can burn up to five calories per minute.
Hollow Man Exercise:
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Lie down flat on your back and contract the abdominal muscles.
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The arms and legs should be held away from the body and held facing up.
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This causes continuous contraction in the abdomen.
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Hold the position for ten to twenty seconds. Repeat this exercise eight to ten times.
Advantages:
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Proper midline control and stability.
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Enhances gymnastic skills in an athlete.
Superman Exercise:
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It is done exactly opposite to a hollow man.
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Lie down facing a flat surface.
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Keep your arms and legs outstretched.
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Raise arms and legs.
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Hold the same position for ten seconds and then relax.
Advantages:
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It strengthens your upper and lower back.
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It increases the core strength to the maximum.
Other exercises such as V-up, V-pulls, plank knee crosses, leg raises, plank shoulder taps are also known to increase the core strength. To know more about these exercises and for a personal exercise regimen, consult a doctor online.
