A STRONG CORE IS THE CENTER OF EVERYTHING YOU DO!

-


A strong core is essential for overall fitness, influencing posture, balance, and physical performance. If you’re not already including core-strengthening exercises in your weekly routine, it’s time to start.


This workout plan consists of six exercises designed to target your mid-body muscles. Follow these exercises in three circuits with minimal rest in between. If you’re new to any of these exercises, find explanations below:


1. Plank: Support your weight on your forearms and feet, keeping your body in a straight line from head to heels for 30-60 seconds.


https://www.wikihow.fitness/Perform-the-Plank-Exercise


2. Russian Twist: Sit on the ground with your feet lifted, twist to touch the ground on each side for 15 reps in each direction. You can use a weight for added challenge.


https://www.wikihow.fitness/Do-Russian-Twists


3. Bicycle Crunch: Lie on your back, legs lifted, and twist your torso to touch your elbow to the opposite knee. Repeat for 30 reps (15 on each leg).

4. Leg Raise: Lie on your back, hands under your hips, and lift your legs toward the sky. Lower them without touching the ground for 10-15 reps.

5. Mountain Climber: In a push-up position, bring each knee toward your chest alternatively for 30 reps (15 on each leg).


https://www.wikihow.fitness/Do-Mountain-Climbers


6. Dead Bug: Lie on your back with legs and arms pointed up, and extend one leg and the opposite arm simultaneously. Repeat for 10-15 reps with each side.


Your core includes several mid-body muscles responsible for spinal support, posture maintenance, and balance. It’s not just your abs; it involves muscles like the hip flexors and multifidus. A core routine offers a more comprehensive workout for your midsection.

Comments

Post a Comment

Popular posts from this blog

SIMPLE SHOULDER SHRUG

-
Image
SIMPLE SHOULDER SHRUG TARGETED MUSCLES: SHOULDER/NECK A 2011 study  involving 537 people in Denmark found that participants with work-related neck pain got significant relief by doing specific neck-strengthening exercises, including shoulder shrugs with dumbbells Start with your feet flat on the floor, in a standing position. Your feet should be shoulder-width apart. With your arms at your sides, turn your palms to face each other. If you’re doing the exercise with weights, bend down and grab them now.  Bend your knees slightly so that they line up with (not past) your toes. Keep your chin up, facing straight ahead, and your neck straight. While you inhale, bring your shoulders as high up toward your ears as you can. Do the movement slowly so that you feel the resistance of your muscles. Hold..Hold..Hold.. for 10 seconds. Lower your shoulders back down and breathe out before repeating the movement. Aim for 3 sets of 10 repetitions to start. You can i
Read more