Your core does more than just give you six-pack abs. It supports your entire body and helps you perform other exercises more efficiently. A strong core can help prevent injury, and reduce back pain. It can also lead to improved posture, which helps you come across as more attractive and confident. Exercising the core should be a major focus in your personal exercise routine. Learn how to properly perform 3 exercises that effectively work your core.
1. Plank
Planks are a versatile and effective exercise that focus on your core. To do a basic plank, place either your hands or your forearms on the ground directly below your shoulders. Your body should be in a straight line with your feet back behind you. You can do a plank with your toes touching the ground, or if you need to modify the exercise, bend your legs and drop your knees to the ground.
When performing a plank, ensure that your core stays tight. Imagine that there is an invisible string pulling your belly button up towards your spine as you contract your core. There should be an isometric contraction in your core muscles as you perform the exercise. Keep your stomach pulled in and your back flat. Common mistakes made in the plank position are not tightening your core, dropping your hips, or raising your glutes too high in the air. Your body should make a straight line while you plank.
Once you have mastered the basic plank you can experiment with variations. Try raising one leg off the ground at a time to further challenge your balance. You can also shift into a side plank, in which you balance on one arm and leg at a time. Both of these variations will work your muscle groups in slightly different ways so you can continue to improve your core strength.
2. Reverse Crunches
While traditional crunches aren’t as effective as they were once believed to be, reverse crunches are a fantastic way to challenge your core. They work your muscles in the opposite direction of traditional crunches, and actually help improve your posture. If you find yourself slouching, a reverse crunch is the perfect exercise to add into your routine to strengthen your core muscles.
To perform a reverse crunch, lay on your back with your knees bent. Your feet should be flat on the floor, and you should place your hands under your head. Tighten your core by pulling your bellybutton in towards your spine. Once you have contracted your core, use the muscles in your lower abdomen to lift your feet off the ground and pull your legs up towards your stomach. Keep your knees bent as you perform the exercise. Slowly lower your legs back to the starting position using your abs.
3. Hanging Leg Raises
You will need a sturdy bar to perform hanging leg raises. If you don’t have access to traditional gym equipment, you can use the climbing bars at the playground. Reach above your head and grab the bar with both hands. Keeping your legs straight, contract your core and use your abdominal muscles to slowly raise your legs up towards your chest. If you need to modify the exercise you can bend your knees and pull them in towards your chest as opposed to keeping your legs straight. No matter which variation of hanging leg raises you choose to perform, make sure that you are lifting your legs using your abs each time. Don’t make the common mistake of using momentum to raise your legs each time.
Core Workouts for Better Health
Having a strong core can lead to better health. It can help reduce your risk of injury, relieve excessive stress on your back, and improve your posture. Add planks, reverse crunches, and hanging leg raises to your workout routine to challenge and strengthen this key muscle group.
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