Core exercises are an important part of your a well-rounded fitness health. Core exercises are those exercises which focus on either the stabilization, endurance or strengthening of the core muscles. Core exercises focus on the abdomen, the lower abdomen and hips, the oblique’s, stabilizing muscles, the spine and the back muscles, as well as the butt. The point of core exercises is to train the many large and small muscles that help control and stabilize the spinal column and pelvis to build endurance and strength and be better able to control the spine and pelvis. Your core is responsible for trunk rotation and also the ability to balance on one leg. It is important to work the core muscles so here some simple core workout is mentioned. You can spend only 6-7 minutes every day for with these exercises for stronger core muscles.
- Knee in Crunch: Lie face up with fingertips behind ears and legs extended. Lift legs until feet are about six inches off the ground. Engage core and lift shoulder blades off the floor like a crunch while also pulling knees in toward chest. Careful not to pull on your neck to crunch; use abs to lift. Reverse the movement to return to the starting position.
- Bicycle Crunch: Sit on floor with knees bent, feet lifted, and hands behind head. Keep chest up and back straight as you lean back to engage abs. Twist to bring right elbow to left knee, straightening right leg. Repeat on opposite side for 1 rep. Do 10 to 15 reps.
- Knee Highs: Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.
- Plank with Arm Raise: Get into a pushup position. Slowly raise one arm up and turn your body to face the side with your feet stacked. Hold this position for a few second, then slowly return to your starting position. Repeat the movement on the other side.
- Bird Dog Pose: Assume the Table Pose. Your elbows should be right below your shoulders, and your knees right below your hips. Keep your back straight, toes pointed out, and neck in line with your back. Engage your core. Lift your right leg and left arm off the ground and extend them in the back and front respectively. Hold this pose for 5 seconds and then release. Lift your left leg and right arm off the floor and extend them.
Reported by Dr.Himani