5 Core Exercises to Build Your Muscle Strength

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core exercise

“Core strength” is a term that has been spoken about much in the fitness community in recent times. Core exercises are an extremely important component of a fitness program; and are often neglected. Core exercise train not just your ab muscles; but also the muscles in your back, hips and pelvis. This contributes to increased stability and balance.  Building a strong core is essential for exercising and performing other daily tasks such as carrying heavy stuff, tying shoelaces etc. A strong core also decreases the risk of injuries, and leads to a better body balance and posture. 5 of the best core exercises for strength:

The Bird Dog Exercise:

This exercise is a great option if you want to improve your core strength as well as the stability of your lumbar spine. Stay on your fours, tighten your ab muscles while keeping your spine and neck in a straight position. While looking at the floor, extend your left leg behind you and move your right arm forward. Do not arch your lower back and keep your shoulders and hips square. Then, return to the initial position and complete 5/10 reps of this.

Plank:

It is one of the best exercises for core conditioning. There are a huge array of possibilities possible of modifying the plank such as a full plank, a side plank or a forearm plank. To do a full plank; remain on your fours with your feet joint and your body straight. Your wrists should be directly beneath your shoulders. Then, squeeze your glutes and draw your belly button into the spine and hold your body in this position for  30 seconds or more.

Dead Bug:

The dead bug is a funny name for an exercise that strengthens your abs and core, without placing any strain on your back. First, lie on your back with your knees and hips at a right angle and your palms placed on your thighs. Then, pull your abs to your spine and extend your right leg and right arm till they are parallel to the floor. Keep your upper body stable, and return to the initial position.

Hollow Body Hold:

This exercise lets you transfer force from your upper body to lower body without you facing any leak of energy. The goal of this exercise is to let your body find its lowest position such that you can hold your arms and legs without letting them touch the floor and without breaking contact with your lower back.

Reverse Crunches:

It is a very basic exercise that aims at strengthening the core and works on your body stability. You start the movement by lying on your back with your knees together and legs bent at 90 degrees, while your feet rest on the floor. Place your palms on the floor to support your body.

Other than six pack abs, core exercises help improve balance and stability. The best part is that they don’t require gym membership or specialized equipment.

 

Disclaimer: The content on HealthTime is for educational and informational purposes only. Do not consider this as medical advice. Use the content in consultation with a certified healthcare professional.

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