When people talk about core strength, they often think of perfectly toned 6/8 pack abs, and endless sets of crunches and situps. However, it is more than that. Let’s change your perspective on that. Having a strong core means doing daily routine work more functionally, have a good posture and the ability to run faster. Everything from your daily tasks like walking down the stairs and cleaning, to heavy weight lifting and athletic exercises all require your core muscles that is why it is so important to have a strong core. Except for occasional situps and pushups, core exercises are often neglected.
Health benefits of having strong core:
- Eliminates back pain and prevents back injury
- Helps you perform daily function more efficiently
- Improves posture
- Enhances flexibility
- Improves athletic performances
- Improves physical appearance
Common myths and facts surrounding the core exercises:
- Core exercises are key to flat abs: This is one of the most common myths about core exercises. If you are looking for perfect Abs, then they come from the kitchen and not from the gym. Abs are hidden by the layers of fats stored in your body. If you keep a tab on what you’re eating and cut down carbs, then you’ll surely get toned abs.
- Situps and crunches contribute to great abs: It is a known fact that crunches are ineffective and in the long run, they also cause harmful effects on the back. So, situps and crunches don’t contribute to great abs.
- Isolation exercises are best for core: This is completely wrong. For core exercises, you need not do isolation exercises like crunches or back extensions, you should perform functional and compound exercises like deadlifts, overhead squats, and pushups.
Some of the common core exercises for beginners:
Bird Dog Crunch:
- Start by getting on all the fours
- Extend your left arm and right leg (always opposite set)
- Try keeping yourself in the position for 15 seconds
- Repeat with the right arm and left leg
- Repeat the cycle for 15 reps
- Start by your face down to the floor
- Knees and legs together
- With your elbow under your shoulder, lift your torso, hips, and legs
- Form a straight line from head to heel
- Hold the position for 30 seconds
- Repeat the process for three/four reps
- Lie on your right side supporting your upper body weight on your forearm
- Lift your hips so that the body weight falls on the right forearm and right leg
- Maintain the straight position for 30 seconds
- Switch sides and repeat for four reps
- Lie on your back with your legs bent to 90 degrees
- Keep your feet flat on the floor
- Tighten your glutes and lift your hip from the floor
- Maintain a straight position from your head to your knee
- After a few seconds, return to the initial position
- Repeat for 10 times
These exercises are for beginners who want to strengthen their core. Follow these steps to get a perfectly fit and strong core. These exercises will also give a leaner, stronger and thinner torso.