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The ability to develop core strength is a priceless asset. With the ongoing new coronavirus outbreak, now is an excellent moment to get in shape and stay in shape. To build a strong core, it is necessary to exercise a number of muscles, ranging from the hips to the shoulders. The core is typically thought of as having a great six-pack or having toned abs. However, your ‘core’ is more than simply your abdominal muscles; it is every portion of your body, with the exception of your limbs. The core is made up of the glutes, flexors, abs, back, scapula, and pelvic floor muscles, among other things.
Certainly, if you want a contoured midsection, you’ll need to put in the effort to strengthen these muscles. A core exercise’s efficacy is maximized when it incorporates many muscles across the torso that cross multiple joints and work together to maintain stability. Unfortunately, there is a lot of misinformation out there regarding the types of exercises that you should be performing to develop your core, and this is especially true for women.
As a precaution against ineffectiveness or false information, Entrepreneur India spoke with Prateek Sood, Director, Grand Slam Fitness, who explains how to get fantastic, fast results while still giving your cores the type of care they need by breaking it down. Sood, an expert in the field, strongly suggests seven at-home core workouts that do not require the use of weights, which he believes everyone should do to improve their core.
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Contents
1. Plank
It may appear to be straightforward, yet it is anything but. The plank requires the least amount of movement but the greatest amount of effort. This one performs wonders for your body posture, as well as for your back, chest, shoulders, neck, and abs. It also helps you lose weight.
The procedure is as follows: “This essential core exercise demands you to support your body on your toes and forearms while keeping your body in a straight line from your shoulders to your ankles during the entire activity. The way you stand says a lot about you “he explained.
2. Dead Bug
Another excellent core strength and trunk stabilization exercise is to use a dead bug as a resistance. It not only serves to increase core conditioning, but it also aids in the development of hip and trunk stability.
The procedure is as follows: “Sit up straight in a comfortable position with your arms stretched toward the ceiling and your legs raised while bending your knees at 90 degrees. Return to the starting position by lowering your left leg and right arm at the same moment until they are just above the floor, and then return to the starting position. Repeat the process with the opposing limbs “He went on to explain.
3. Hanging Knee Raise
You’ve probably seen a lot of people do this; now it’s your turn. The dangling knee draws attention to your rectus abdominis (also known as front abs), hip flexors, and even some obliques as a result of the exercise.
The procedure is as follows: “On a set of dip bars, keep your arms completely extended and your body steady as you work. Raise your knees towards your chest, then slowly lower them and repeat the process. Additionally, you can perform this workout while hanging from a pull-up bar, “Sood said himself.
4. Side Plank crunch
Are you looking to strengthen your core muscles? The Side Plank Crunch is a core body exercise that strengthens your core muscles and obliques while also improving your posture. The upper back and shoulder muscles are also strengthened as a result of this exercise.
The procedure is as follows: “Assume a starting position with your left knee and left hand on the floor, and your right arm extended straight up. When you are finished, extend your right leg so that your body forms a straight line. Pull the right knee in toward the body and the right elbow in near the knee on the right side. Adjust the position of your arm and leg. Repeat for a total of ten times, then switch sides “He goes into detail.
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5. Table-Top Knee Taps
Table-top knee taps are one of the most effective workouts for building your core, glutes, arms, and shoulders when your goal is to build strength in these areas.
The procedure is as follows: “Begin by laying your palms flat on the floor and your wrists and elbows directly beneath your shoulders on the floor. Attempt to maintain the knees directly below the hips and the toes tucked and pressed into the mat during this position. Lift knees up, keeping your core firm, so that your hips are in line with your shoulders. Hold for one to two seconds, then slowly lower your knees to the ground to finish. For optimal results, complete this workout in 15 repetitions “He goes into detail.
6. Assisted Crunches
Assisted crunches have long been a popular exercise for many people because they are effective in building muscle. Because of the severe muscle isolation, this exercise is very popular among those attempting to get six-pack abs. It helps to strengthen your core muscles, which include your lower back muscles and obliques, by exercising regularly. It also helps you to maintain your focus and maintain your equilibrium, which is beneficial to your general development.
The procedure is as follows: “Lie on your back with your legs raised in the air (knees over hips) and your knees bent at 90 degrees. It is best if the arms are rounded and the hands rest on the backs of the thighs, just below the knees. Curl forward with your core so that your head, shoulders, and upper back are lifted off the ground and towards your knees while you do this. Lower your back a few inches and then move your body forward. 20-30 repetitions of the activity are recommended “he explained.
7. Glute Bridge
Aside from strengthening your glutes, this workout also targets the development of your hamstrings, lower back, and abs as well. It provides benefits that are quite similar to those of a squat, and it is a perfect option for individuals who find it difficult to squat owing to back, hip, or knee problems to perform the exercise.
The procedure is as follows: “Lie down on your back with your knees bent and your feet flat on the floor, and breathe deeply. Lifting your hips off the floor while contracting your glutes is an excellent exercise. Maintain a straight line from your knees to your shoulders by raising your body up and holding it there. Tend to the contraction for 5-10 seconds before releasing them and returning them to their starting positions, “He goes into detail.
The thing about fitness is that once you begin to practice it, it quickly becomes a way of life for you. Maintain your fitness as your motto, rather than as a compulsion that you despise! Essentially, the goal of core workouts is to build a robust foundation of strength in your body by hitting your muscles from all directions at the same time. Being fit is not only a necessity of the hour, but it is also an alarm bell that we must hear before it is too late!