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Strengthen your core and straighten that spine

2

Mar

Strengthen your core and straighten that spine

Posted in : Strength

Bulging biceps, chiseled chest and razor-cut calves! While you focus on these once in gym, your core sheds silent tears for not paying any attention to it. And let’s tell you that having six-pack abs doesn’t mean you have a strong core. While many live in the misconception that the core consists of only the abdominals, your pelvic muscles, mid and lower back muscles, and your hip muscles are also part of your core. While many undergo rigorous training to get a ripped body, they conveniently ignore workouts that will toughen their core.

Strengthening your core will improve your posture along with providing better balance, reduced back pain and easier breathing. A strong core will assist in alignment of spine and improves your athletic performance. Core workouts will target groups of muscles through coordinated movements while engaging your entire body.

Kick things off with the following exercises and see your core problems evaporating into thin air. Initial engagement in these exercises may result into aches in your lower and upper back along with belly-aches. But that is just your core muscles waking up from deep slumber and performing a slow-motion stretch.

  1. Plank

    This is nothing but holding the push-up position for over 60 seconds. Plank targets deep inner core muscles that are responsible for building a six-pack. It tightens your mid-section while strengthening your abdominal muscles. Planking will also make your upper back muscles strong. Plank is an effective exercise which can be performed with variations, every time targeting different muscles groups.

  2. Double leg lift

    To perform this exercise lay on your back, place your hands beneath the hips with palms facing downwards. Raise your legs at a certain angle from the ground without pressurizing your neck and shoulders, and maintain this position for a few seconds while continuously breathing. Pump feet up-down 20 times and then repeat the set. This exercise targets your hip and abdominal muscles, giving you sexy abs and toned thighs.

  3. Stability ball v-pass

    Lie back on the floor with the stability ball help overhead with both hands and keep your legs together, stretched along the floor. Bracing your core, raise your hands and legs in one motion transferring the ball from hands to feet. Squeezing the ball in between feet, lower your arms and legs back to the floor. Repeat this exercise 8-10 times. Performing this exercise will help you improve flexibility of upper and lower back, and build strong abdominal muscles. Also it will align your spine and provide great stability.

  4. Bridge

    In this exercise you have to lie on your back with knees bent and feet flat on the ground. Tighten your abdominal muscles and slowly lift your hips above the ground. Hold this position for over 60 seconds. Your gluteus maximus, hamstrings and hip adductors fire to keep you stable throughout the bridge exercise. This exercise can be performed with variations to get more benefits.

Adopt core strengthening exercises and you will feel your entire become stronger and healthier. Including core strengthening sessions in your workout will leave you light on your feet and make you flexible like a cat.

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