Thus it is important that you also dedicate some time to stimulating and engaging your core muscles in order to enhance your inner strength. Runners, swimmers, cyclists, golfers, footballers, and other athletes and sportspersons will be able to vouch for the immense importance a strong core holds in making them perform play with optimal strength. Strengthening your core will build more endurance and balance.Įven when you work and are sitting at your desk, typing on the keyboard, or moving around in your chair, your core muscles are one of the first muscles to be engaged.Īnd when you have lower back pain, you will notice that exercises that stretch your back and core muscles are often recommended. And a strong trunk promotes stability and also aid in enhancing the strength of your arms and legs as well. Include yoga poses that build your core muscles, so that your trunk gets strengthened. Looking at the symptoms of a weak core, you can well imagine why strengthening your core is equally important as your legs, arms, hips, back, and other body areas. When you have a weak core, it reduces your athletic performance and causes a hindrance in day-to-day activities as well. Lower back pain, bad balance and stability, incorrect posture, difficulty in bending down or lifting up yourself, and difficulty in standing straight are some other common symptoms of weak core muscles. Weak core muscles can cause injury or tightness, which can further lead to loss of movement. Thus, from sitting to trekking, most activities, gentle or intense, require the movement of your core muscles. Furthermore, bending to pick up stuff from the ground, stretching your hands upward to pick your favorite box of cereals, turning around, swinging a bat, trimming the hedge in your garden, all these activities somehow engage your core muscles. There are many more exercises out there to try and once you build up some initial core strength, you will be ready to try them out! Your core is super important in all exercises you perform, so get out there and give it a go - maybe even by becoming a member at PureGym ! If you’re in a wheelchair, check out our core strengthening exercises for wheelchair users for more options.Due to the areas, it covers, simple activities like standing and sitting utilize the core muscles. The idea is always going to be to progress from whatever your starting point is. There is no right or wrong way to strengthen your core. Progression: Dynamic side plank or weighted side plank Side Plank - 3 sets of a 30 second hold (on each side)
Progression: Leg raise, or hanging knee raiseĤ. Progression: Weighted plank or plank with feet against a wall Plank - 3 sets holding as long as possible Deadbug - 3 sets of 10 reps (on each side)Ģ. Once you can complete the workout comfortably, try progressing each exercise by adding weight or intensity!ġ. Try putting these exercises together to form a beginners core workout. The intention is not to squeeze but to stay braced.Keep your pelvis and belly button pulled in to stop your back from arching.Keep your elbows beneath your shoulders.Make a straight line from your shoulders to your heels.If you feel any kind of strain in your lower back rest, and when you try again keep your pelvis pulled in towards your belly button. The aim is to hold the position for a set length of time, or for as long as possible without dropping or lifting. It teaches you to brace your entire core, which is useful when performing other exercises too, such as a squat or pull up. The plank is an essential core strength building exercise for any level. All of these muscles form a kind of corset around your midsection to keep you strong and stable while you workout.īuild that core strength with these 5 exercises: Having a 6 pack may look great, but for a truly strong core you will also need to train you obliques (the muscles at the side of your abs), your lower back, and your glutes. Forget endless crunches, here are 5 great exercise for beginners to strengthen your whole core.