Exercises to strengthen the core - fitROSKY

 

Core is a part of human body which is located between the pelvic floor and diaphragm and it's main work to support and protect your spine. 

Your core contains 35 different muscle groups connecting into the pelvis from the spine and hip area, can be divided in to four region, include back extensors, abdominals, lateral trunk muscles, and the hip muscles. 

Core is the center of gravity of your body, from where all the movements begins and also the center of stability for the lower body. 

There are numerous benefits of strong core, including it supports better posture, improve balance, increases stability, protects your organs, prevent injury, boost your endurance, helps strength training. 

This article shows you best exercises to strengthen the core:

1. mountain climber

Come into the plank position, now place the palm against the floor, hand should be directly under your shoulder and distance between both the palm should be same shoulder width-apart. 

Now pull your left knee into your chest and back to your left knee to the starting point. keep switching you leg one by one.

Set- 3, Per set of 1 min.

Rest- 60sec.

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2. Plank

Lie down with your feet hand on the floor, hold a straight line from your shoulder to ankle while supporting yourself on your forearm to toes.

Set- 3, Per set of 1 min.

Rest- 60sec.

 

3. Glute bridge 

Lie down on your back on the yoga mat now fold your legs at the knees and keep distance between legs and pelvis of 10-12inches.your ankles should be placed underneath the knees and keep your both arms close to the body with palm facing down. now gradually breath in and slowly lift your lower and middle part of back in upward direction, now gently roll the shoulder. touch the chest to the chin and  put your body weight on shoulder for better support and make a balance. Hold the position for a while and repeat. 

Set- 3

Rep- 10-15

Rest- 60sec.

 

4. V-ups

Lay down on the mat on your back with extended arms behind your head and legs straight out with feet touching, now slowly lift your both legs up at the same time lift your upper body and try to touch your feet with your hand and squeeze your abs.  

Set- 3

Rep- 10-15

Rest- 60sec.

 

5. leg raises

Lie on your back on the floor with straight hand place on your side and legs straight our with feet touching, now lift your legs ups until your butts comes off the floor and squeeze your abs at the same time and then return to the normal position.

Set- 3

Rep- 10-15

Rest- 60sec.

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6. Crunches

Get ready for crunches, lie down on floor on your back, place your feet on the floor, hip width apart. Start contracting your abdominal muscles and inhale. And lift your upper body along with Exhale. Remember one thing do not stress your head and neck keep it relax. And at last inhale and return to the starting position.

Set- 3

Rep- 20

Rest- 60sec

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