Exercise has many benefits, and it can improve your physical health and mental health. And, all these benefits are well known to us. Bad form or posture while exercising can make our posture worst. But, the same exercise, when done right, can improve your posture too. Your balance and posture largely depend on your core strength. And, there are many other benefits which one should know. Those reasons will encourage you to train that core and make it stronger. Different core exercises can help you fix your posture and relieve back or neck pain also. Let’s explore Why is core strength necessary, and how can you improve it. Here are our top basic core strengthening exercises that can help you achieve that strength.
Why do you need a strong core?
- A solid core can lessen your risk of back injuries by stabilizing your lower back.
- Stronger the core, the greater the flexibility. Core exercises stabilize the lower back, thus improving the ligaments and muscles. Stabilized back can remove tension and stress, causing a great range of motion and flexibility.
- A strong core also improves the posture and body’s balance.
- You’ll run faster. Yes, that’s something a strong core can help you achieve- speed. Arms and legs are connected to the core, so the stronger the torso, the stronger the limbs.
- Improves brain power as core exercise also stimulates the cerebellum responsible for balance, coordination, speech, and posture.
Basic Core strengthening exercises:
“These are some basic exercises if you want to start from scratch. And, as you improve, you can try other variations. “
- Plank: Start your journey of core strengthening with the plank. However, this looks super easy to perform for the first few minutes. Plank can improve your balance, posture, flexibility, etc. Start with a basic plank and then go for other variations. Plank, being a full-body exercise, can strengthen the lower and upper body and will stabilize joints. So, spend few minutes doing this fantastic exercise and strengthen your core. And, this simple and effective exercise will also strengthen your shoulders, arm, glutes, back, and legs. So, why not target all with a plank.
- Crunches: No, we are not talking about the scheme of 100 crunches to get 6-pack abs. Spot reduction is a myth, don’t fall into that trap. 😛 Crunches are one of the classic core strengthening exercises. And, you can also do it without any equipment. However, with increasing strength, you can modify them and make them more challenging. Hold a rod, dumbbell, or stability ball, or try doing them on a stability ball. Experiment with these modified crunches at an advanced stage. Crunches work on the abdominal area. But, they are not going to give you the abs. Because crunches will not help you get rid of fat from your belly, spot reduction is impossible. Targeted exercises will only help you to tone the targeted area.
- Mountain climbers: Mountain climbers are nothing but planks with a knee movement. And, they help to improve flexibility and provide core and upper body strength. Mountain climber is a full-body workout. And, can help you get abs while strengthing your arms, shoulders, hips, legs, and chest. So, get your heart racing and burn fat. Boost your heart health while targeting different muscle groups.
- Toe-taps: If you have back pain and crunches are getting difficult for you, try supine toe-tap. They will not only target your core muscles but will also work on glutes, hips, calves, and legs. Toe taps can be done as a warmup or aerobic workout. So, if you want to increase your training intensity and target the cardiovascular system, toe taps can help you. Being an effective core strengthening exercise, it can also reduce back pain and improve balance. However, you can change the intensity depending on your strength.
- Bird dog: As you get stronger, don’t hesitate to try some intermediate exercises. Bird dog is one such exercise and involves your back and abdominal muscles. Also, it can improve your coordination, balance, and stability.
- Bridge: Strengthen the muscles in the back of the body has numerous benefits, and bridge exercise targets all of them effectively if done right. Do this exercise to strengthen your lower back, glutes, calves, and hamstrings. They will help you reduce knee and back pain. And, apart from strengthening your core and improving posture, they will also improve your athletic performance.
Tips for doing core strengthening exercise right:
- At the beginner’s stage, you can do core strengthening exercises without adding extra weight.
- And, when your strength improves, you can try other variations too.
- Make sure you do them right, as the wrong form will create a harmful impact.
- Go for three sets of 10 or 15 and give your body a proper rest if you feel tired.
- Lastly, don’t push yourself as any wrong workout could backfire, resulting in back injuries.
Habits that can help you improve core strength:
- Proper sitting positions while working on a desk or while studying.
- Walk often. Set the alarm in your laptop or phone and take a short walk or stretch your muscles. Don’t sit for too long.
- Stand up straight. Don’t put excess pressure on one leg.
- Maintain a healthy weight. Extra weight can make your abdominal muscles weak and is terrible for your core strength.
- Stay active and make sure whichever exercise you do, do it right.
- Also, if you’re doing weight training, make sure you do them right. Take help from your trainer and lift only according to your strength.
- Core exercises have several benefits. Apart from enhancing your core strength, improving posture, balance, and flexibility, core exercises will help you improve respiratory function. And, it can help you get those toned abs.
- But, remember, spot reduction is not possible. You can tone the desired area, and with a proper workout and balanced diet, you can get your desired physique.
- Core exercises are essential for each one of us. So, we recommend you doing core exercises 2-3 times a week. Develop good core strength and get rid of other health-related issues too.
- And, as we age, the importance of core strength increases as core muscle tissues start deteriorating around the 30s. You might overlook the impact, but later this strength loss will make our daily tasks difficult.