There is a general misconception that the core is your abdominal muscles and that by doing abdominal crunches, you are strengthening your core. Core is actually all the muscles surrounding your lumbar spine and pelvis. It is important that you have a strong core as it provides a solid base for all your daily movements.
A strong core ensures a correct posture and stance and also keeps your body aligned. A strong core improves balance, increases athletic performance and also reduces back pain. It is never too late to strengthen your core and remember, when you strengthen your core, you’ll be toning your abs as well. How cool is that? Here we have a few exercises that can build and strengthen your core and trust us, these are not hard to do!
Plank is one of the most common exercises that everyone has done at one point or the other. It not only works the core, but also works your chest, arms and thighs. This exercise is basically a Pilates exercise and uses your own body weight as a source of resistance. Lie on your stomach, with your hands underneath your shoulders. Lift yourself up in a push-up position, keep your back straight and pull your belly button towards your spine. Stay in this position for 15 seconds and work towards a minute.
Once you have mastered the Plank, it is time to challenge yourself with the side-plank. This works your core, shoulders and glutes. Lie on your right side, with legs extended and your right elbow bent and placed directly below the right shoulder. Keep your legs and hips stacked and then raise your hips off the ground. Keep your abs pulled in and stay in this position for at least 15-20 seconds. Repeat on the other side and aim to hold up this position for a minute! Testo Max Review
Push-ups are like a plank, but with a dynamic movement. Start with a plank position and slowly lower yourself towards the ground by bending your elbows. Keep your back straight and aligned, don’t fold it in! Pull your abs in and hover just above the ground. Immediately return to your starting position. Start with two sets of ten reps each and then move on to add the number of sets or reps. If you are a beginner and are not that confident, you can rest your knees on the floor while you perform this move. Testogen lives up to its promises of increasing muscle strength and providing a boost to your workout routine.
This is a Pilates exercise and increases your lung capacity, while strengthening your core muscles and hip flexors. Lie down straight on the floor with your back pressed in, abs pulled in and hands by your side. Your legs should be straight at an angle of 45 degrees. Inhale deeply and exhale, lifting through your shoulder blades and keeping your arms forward. Pulse your arm 100 times, making sure you inhale and exhale every five pulses.
Opposite Arm and Leg Lift
This is a fun exercise to do and challenges your balance and flexibility. It strengthens your core and also gives a well-deserved stretch to your back. Begin by getting on your hands and knees, keeping your back flat. Keep your abs pulled in and stretch your right arm and left leg at approximately the same height as your shoulder and hip! Extend your fingers and toes to deepen the movement and hold the position for 10 seconds. Release your arm and leg and repeat on the other side.
This is another Pilates exercise that not only strengthens the core, but also works on the hamstrings and glutes. Lie down on the floor with your back flat, feet placed firmly on the ground and legs bent at an angle. Slowly press down on your heels and lift up your hips and upper body, one vertebra at a time. Rest your weight on your shoulders and not your neck.
You wouldn’t want to put any strain on your neck. Hold this position by squeezing your glutes for 30 seconds and keeping your back straight throughout the move. You can increase the intensity of your move by holding weights in your hands and placing them across your hip bone.
Whenever and however you work out, if you don’t have a strong core, chances are that you will not be able to sustain it for long. Your core is the deepest layer of muscles and strength and stability throughout the body, comes from the core. A strong core ensures you have a strong, confident posture which banishes back pain, for good. Increase your core strength and increase your stamina with Testogen.
A Strong Core Increases Your Stability and Flexibility! So Strengthen Your Core from the Inside Out!