Introduction
The muscles around your pelvis and trunk are referred to as the core. The core also includes other muscles like the lower back muscles, pelvic floor muscles, abdominal and the glute. All these muscles can be trained using some special techniques like isolation moves in order to strengthen your core.
The Benefits of a Strong Core
There are so many reasons you should work to make your core strong. These are some of the top benefits of a strong core:
- Balance Improvement-the spine and back muscles are the main elements when it comes to balance. Strengthening your muscles of your trunk helps you control the movement of you limbs. For every daily activity, a good balance is very important. Having a good balance even helps prevent constant falls.
- Important for sports people-this is a very important sport when it comes to gaming. Players have to have a strong core at all times. This is because it helps reduce the risk of injuries.
- Protects your joints-the core gives support to a person’s joints, hips and the back. With a weak core, it is very easy to injure your joints because they will always be under a lot of pressure.
- Reduces the tummy-there is nothing as good as having a flatter tummy whether you are a man or woman. The transverse abdominis is a natural corset because it wraps around a person’s trunk. This helps the spine and pelvis to be more stable resulting into a flat tummy.
How to Achieve a Strong Core
If you don’t have a strong core, not to worry because there are several ways you can strengthen it with no time. These are the best ways to achieve that:
Balance Movements
Single leg squats – this is performed by standing on one leg and lifting the other one off the floor, extending it in front of you and a few inches off the floor. Next, bend the front knee and lower your entire body towards the floor. At the same time you should be bending slightly forward from the waist. Repeat this 10 times on every leg.
The drinking flamingo – a person stands with their feet together then raising the left leg behind you as you hinge forward at the hips. Extend your arms in front of you and hold for about 5 seconds. Return to the normal position and repeat.
Bird dog – it is done by extending the left leg behind you and doing the same for your right arm but to the front. Maintain a straight back, hold and count up to 3 then lower and do the same for the other side. This should be repeated 10 times.
Pilates
There are different types of Pilates such as the traditional Pilates or using a Reformer machine for the burn. If you want to increase the strength of your core, Pilates are the best. Some of the best movements to perform the magic are:
- The Hundreds
- Leg circle
- Double leg stretch
Learning how to do Pilates correctly can take some time but the most important thing is to always to stick with it.
Get in contact with a Hobart doctor at Your Health Hub to strengthen your core with the right guidance.
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