Do you want to improve your core strength and have a strong mid-section and back? If so, you need to start doing some core exercises. Many people neglect their core muscles, but they are very important for stability and overall health. Let’s discuss the benefits of core exercises and provide a list of core exercises that you can do to strengthen your midsection and back, as well as my favorite exercises to get you started!
The core muscles are the muscles in your abdomen, lower back, and pelvis. These muscles support your spine and help you maintain good posture. Strong core muscles also help to protect your spine from injury. Core exercises help to improve your balance and coordination and can also help to relieve back pain.
Core Exercises
There are many different exercises that you can do to strengthen your core muscles. Below is a list of a few of my favorite exercises, as well as some other exercises that are great for strengthening your core:
- The Bridge
- Planks
- Mountain Climbers
- Side Planks
- Superman’s
- Bird Dog
Bridge: lie on your back with your knees bent and feet flat on the ground. Place your arms at your sides. Slowly lift your hips off the ground, making sure to keep your core engaged and back straight. Hold this position for a count of 10 to 20. Lower your hips back to the ground and repeat. Repeat this exercise ten times.
Planks: begin in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows and lower yourself down so that you are resting on your forearms. Make sure that your back is straight and hold this position for a count of 10 to 20. Repeat this exercise ten times.
Mountain climbers: start in a push-up position. Bring your right knee up to your chest and then back to the starting position. Repeat with your left leg. Alternate legs as quickly as you can while maintaining good form. Do this exercise for 30 seconds.
Side Planks: are a great exercise for strengthening the muscles on the sides of your abdomen. To do a side plank, lie on your right side with your feet stacked on top of each other and your right hand resting on your right hip. Slowly lift your hips off the ground, making sure to keep your back straight. Hold this position for a count of 10 to 20. Repeat this exercise ten times on each side.
Superman: lie on your stomach with your arms and legs extended. Slowly lift your arms and legs off the ground, making sure to keep your head and neck in alignment with your spine. Hold this position for a count of five. Repeat this exercise ten times.
Bird Dog: begin on all fours with your hands shoulder-width apart and your knees hip-width apart. Slowly extend your right arm and left leg, making sure to keep your back straight. Hold this position for a count of five. Repeat this exercise ten times on each side.
Conclusion
There are many other great exercises that you can do to strengthen your core muscles. However, these are some of my favorite exercises to get you started. Remember to focus on your form and breathing as you do these exercises. If you have any pain, stop the exercise and consult a doctor or physical therapist. With regular practice, you will see an improvement in your core strength and overall health!
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