The Top 5 Core Exercises
The “core” is a group of muscles that stabilize the spine and pelvis. These muscles work together to keep the spine and pelvis in alignment, and to resist movement around these joints. The core muscles also work to control the movement of the extremities.
There are several different types of core exercises, but they all have one thing in common: they target the muscles of the abdomen, back, and hips. These muscles are important not only for stability and strength but also for good posture.
If you are looking for ways to improve your stability and posture, or to prevent injuries, then consider adding some core exercises to your fitness routine.
Why are core exercises important?
There are many benefits to performing core exercises regularly. In addition to improving stability and posture, core exercises can also help to prevent injuries. Strong core muscles can help to absorb the impact of sudden movements and can help to stabilize the spine during activities such as lifting or carrying objects.
Core exercises are any type of exercise that works the muscles in your abdominal and lower back region. There are many types of core exercises, and choosing ones that are appropriate for your fitness level and goals is important. Some exercises can be done with no equipment, while others may require the use of exercise balls, dumbbells, or resistance bands.
If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts. Be sure to listen to your body and avoid doing any exercises that cause pain. If you have any medical conditions, it is always best to consult with your doctor before starting any new exercise program.
Plus, doing core exercises can help to give you a flat stomach and a slim waistline. So if you’re looking to get in shape, be sure to add some core exercises to your workout routine.
What are the top 5 core exercises?
1 The squat
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris, the adductor Magnus, and the gluteus maximus.[The squat also isometrically uses the erector spinae and the abdominal muscles, among others.
How to Do Squats
Do squats the right way to protect yourself from getting injured. Poor form can take a toll on your spine and knees over time.
The right way to do a squat is to:
- Stand with your feet apart and parallel to each other.
- Place your hands on your thighs.
- Look up and lift your chest.
- Bend your knees to a 90-degree angle, putting all your weight on your heels and sitting back slowly.
- Your knees shouldn’t go beyond your toes, and your head and chest should stay upright.
- Hold the position for 5 seconds.
- Rise back up, pressing through your heels, and straighten your hips back to the starting position.
- Repeat five times.
2 The Lunge
Lunges can help you develop lower-body strength and endurance. They’re also a great beginner move. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints.
How to do a forward lunge
1. Stand tall with feet hip-width apart. Engage your core.
2. Take a big step forward with your right leg. Start to shift your weight forward so the heel hits the floor first.
3. Lower your body until your right thigh is parallel to the floor and your right shin is vertical. It’s OK if the knee shifts forward a little as long as it doesn’t go past the right toe. If mobility allows, lightly tap the left knee to the floor while keeping weight on the right heel.
4. Press into the right heel to drive back up to starting position.
5. Repeat on the other side.
3 The push-up
The push-up builds both upper-body and core strength. It has many modifications; beginners can start with easier versions, while more advanced exercisers can use a challenging variation. You can do the push-up as part of a bodyweight exercise session, a circuit training workout, or a strength workout.
To do a push-up you are going to get on the floor on all fours, positioning your hands slightly wider than your shoulders. Don’t lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart. Once in this position, here is how you will do a push-up.
- Contract your abs and tighten your core by pulling your belly button toward your spine.
- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.
4 The pull-up
Now, let’s get to the fun part – how to correctly perform a pull-up! There are a few tips and tricks that make doing a pull-up easier and make sure you reap the full benefits of this powerful exercise.
Here’s how to do a pull-up with the correct technique:
- Start by standing directly below a pull-up bar. Place your hands in an overhand grip (palms facing away from your body) with your hands slightly further than shoulder-width apart. If you can’t reach the bar from standing on the floor, you can place a box beneath you and stand on that. Once your hands are holding onto the bar, you’re in your starting position.
- Inhale, then exhale. Lift your feet up from the floor or box so that you’re hanging from the bar, and engage your core by pulling your belly button in toward your spine. Pull your shoulders back and down.
- Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar. You can imagine bringing your elbows toward your hips if that makes the movement easier. As you move, avoid swinging your legs around or shrugging your shoulders up. You want to make sure your shoulder blades remain back and down throughout the exercise.
- At the top of the movement, inhale. Then extend your elbows and lower your body back down to the starting position.
This movement might not be possible for you to perform on your first attempt — which is totally OK (and very common!). If you can’t perform a pull-up like this off the bat, then you can perform exercise progressions to gradually increase your strength, until you get there.
5 The plank
Select a position where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours. You can choose whether to perform a plank on your palms or your forearms, as shown in the video.
- Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
- Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
- Hold this position for 10 seconds. Release to the floor.
- Over time work up to 30, 45, or 60 seconds.
How often should you perform core exercises?
The answer may depend on your goals. If you’re looking to improve your posture or daily function, you may need to do core exercises every day. But if you’re trying to improve your performance in a specific sport, you may only need to do them a few times a week. Ultimately, the best way to figure out how often to perform core exercises is to talk to a certified fitness professional. They can help you develop a plan that meets your specific needs and goals.
Conclusion
Strengthening the core muscles can have a positive impact on overall health and well-being. Here is a summary of the benefits of a strong core:
1. Improved posture
2. Reduced risk of injuries
3. Improved balance and stability
4. improved athletic performance
5. improved digestion
6. improved breathing
7. reduced back pain
Core exercises are essential for any workout routine. This article has provided step-by-step instructions on how to perform each exercise. For more tips on how to stay fit and healthy, like, follow and comment on our page.
