Weak core is not well -balanced and can make your posture poor. Personal trainers now release the best exercise to strengthen you.
If you think about the core, you can think of the abs, but the core muscles expand from the neck to the pelvis to stabilize the body, support the spine and move. There is no moment not to use the core from the moment you go out of bed in the morning. You may not know that weak core is in poor back pain, balance and can make your posture poor.
Nicole ChapmanThe personal trainer and producer of Fitness App Power of MUM describes: It is suitable for the ability to help you perform your daily work more easily while reducing ACH and pain.
“You can also recruit the right muscles during strength exercises, increase your weight and improve your performance. The core conditioning is not to get 6 packs. It is to functionally support your body. ”
Whatever the reason for improving the core strengths, we talk with a private trainer and guide the best exercise of the five minutes to help build the core power and stability.
plank
Private trainer Edna Jenner The board says that it is one of the best full core exercises because it strengthens not only abs, but also shoulders and buttocks. Jenner said, “This teaches your core and teaches to stabilize, and is essential for good attitude and injury.
To perform a board, start at the table position of your hands and knees, then go down to your forearm with your elbows stacked under your shoulders. The body defeats the foot until the line is made from the shoulder to the heel. Pull the navel towards the spine to participate in the core. Keep your body straight. Make sure your hips are sagging or not too high. Keep it for 30-60 seconds depending on the level and repeat 3 sets.
Jenner says: “The board is very versatile and can be more difficult in a variety of ways, such as rolling your butt to the side for your butt dip. All of this helps to further challenge stability. ”
Kneel and dumbchop
Nicole Chapman says that Woodchops of half -spots can be aimed at key muscles, but can involve shoulder, core, buttocks, hamstrings, quad and triceps. Start with a comfortable weight. Chapman recommends 5kg weight.
Start with a half -knee knee and squatting -your knees should match your hips. I am holding a dumbbell or kettlebell with a straight arm. Apply your core, inhale, and take a deep breath on your stomach. Place the ribs (sensual and do not arch). Put the dumbbell with a diagonal cutting board for the bent knee. Keep alignment -there must be no rotation of the torso, shoulder or pelvis. Start your weight and turn your tension in the core. Perform two sets of 8-15 repetitions on both sides.
Heavy Hold
Rosaria BaretoFounders for the elderly say that core stability is as important as the core strength and it is important to focus on local stabilizers.
Barreto explains: “Local stabilizer is a key muscle that helps to maintain posture and protect the spine. This muscle is the first defense of injuries and provides stability and control to the body. Think of them as the basis of the building. They create a solid foundation for other large muscles to work more effectively. ”
Heavy Hold is a representative example of a core stabilizer. Start with your knees bent and your feet are flat on the floor. Raise your shoulders from the ground, fix your core, kneel on your butt, and keep the angle of 90 degrees on your knees. Keep this position when you press your waist on the floor. Keep for 20-30 seconds and repeat three sets.
New dog
Another core stability exercise is Barreto. This exercise helps to strengthen the core, hips and back muscles and relieve back pain and promote appropriate posture.
Knee your hands and knees under your shoulders and start your hands and knees. Stretch your left leg right at the same time and straighten your right arm straight forward. Keep your core firmly, keep your back flat and balance your hips. Go back to the starting position and repeat on the other side. Barreto recommends eight repetition on the side and completes two sets.
Reverse Crunch
Considering our mid -part, we tend to think of crunch, but according to Edwina Jenner, reverse crunch is an excellent alternative to standard crunch, and alternatives for the lower ABS can be tricky to be strengthened with traditional AB movements and minimize the strain of the neck and upper body.
To make a reverse crunch, your knees are bent and your feet are lifted up from the floor and lying on your back. Place your hands next to or below for support. Participate in the core and lift your butt to bring your knees towards your chest. Slowly down the waist with control. Do not let your feet reach the floor. Repeat the three sets of 12-15 times with a controlled movement.
Jenner says that instead of bending your legs or adding ankle weight, you can stretch straight up to make this movement stronger.
Bicycle
Jenner says the bicycle crunch helps to carve the waist and improve the rotational strength by activating the bicycle crunch than most of the AB movement. This exercise also mimics functional torsion behavior, supporting better posture and movement in everyday life.
He puts his hands behind his head, raises his legs, and lies on his back. Participate in the core while extending the other legs and bring one elbow to the opposite knee. Switch the side to pedal motion so that the core participates and controls the movement. Repeat 15 repeated sets per side.
Jenner says that the tricks that make this movement most effective should go slowly. She explains as follows: “She slows down, removes her shoulders from the ground, and focuses on bringing your elbows to your knees. This is more effective in participating and strengthening the core. ”
Climber
To increase the core exercise to the next level, Jenner suggests to test the mountaineers, one of the most effective movements to build a key while improving cardiovascular fitness.
Start with a high board position while looking at your hands straight under your shoulders and your body. Participate in the core, bring your knees towards your chest, and quickly switch your legs. Keep your hips stable and avoid splashing. The core must control the movement. For 30-45 seconds per set, alternate knees at high speed at moderate. Perform three sets at short breaks at intervals.
Daily activities to strengthen the core
In addition to the core movement, you can also improve the core of your daily activities. This includes:
- Visualize the pulling the navel towards the spine, not to suck the stomach.
- Hiring the core while lifting the groceries.
- Avoid dull or excessive arches and keep your back straight.
- Breathe naturally -you should not breathe to participate in the core.
- While walking or standing, it consciously tighten your core.
- Yoga and Pilates are excellent practices to increase core strength and stability.
