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TRAINING TIPS

6 Moves to Improve Core Strength and Posture

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Core muscles are responsible for the posture we have. It’s what connects our upper and lower body.

Your core muscles also dictate how your arms and legs function. A lot of movements like hitting a baseball or merely sweeping the floor are some taken for granted movements originating from the core.

A strong core promotes good health, nice posture and great balance.

Here are the exercises to strengthen your muscles at the core.

 

1. Knee Fold TuckImage result for woman knee fold tuck

* Sit with hands placed on the floor and knees bent.

* Place a ball between knees to squeeze.

* Lift knees until shins are in a parallel position to the floor and your arms extended in front of you.

* Bring knees towards shoulder while keeping upper body perfectly still.

* Go back to original position.

* Repeat this exercise 15 to 20 times.

 

2. Abdominal CrunchImage result for Abdominal Crunch against a wall

* Lie on your back with feet pressed to a wall. Hips and knees should be in a bent position at a 90 degree angle.

* Tighten abdominal muscles.

* Lift head and shoulders off the floor.

* Place hands across back of the neck to avoid straining neck when you raise head.

* Hold this position for 3 counts.

* Go back to the original position and repeat as often as you can.
3. Side Balance Crunch  Image result for woman Side Balance Crunch 

* Start with left knee and left hand on the floor, right arm straight up.

* Extend right leg so body forms a straight line.

* Pull right knee toward torso and right elbow toward knee.

* Straighten arm and leg.

* Repeat 10 times, then switch sides.

 

4. Bridge Image result for woman the bridge exercise gif

* Lie on back with hands by sides, knees bent and feet flat on the floor.

* Tighten abdominal and buttock muscles.

* Raise hips to make a straight line from knees to shoulders.

* Squeeze core.

* Take 3 deep breaths before going back to the original position.

* AMRAP

 

5. Segment RotationImage result for woman segmental rotation

* Lie on back with knees bent and back in a neutral position.

* Tighten abdominal muscles.

* Keeping shoulders on the floor, let knees fall slowly to the left.

* Go only as far as is comfortable.

* Hold for 3 short breaths.

* Return to start.

* Repeat exercise on the right side.

* Do 15 reps per side.

 

6. Knee Circle Plank  Image result for woman knee circle plank

* Get into a plank position, palms on the floor.

* Keep arms straight and abs tight.

* Pull right knee in towards chest while you circle the knee in a clockwise and then counterclockwise slow movement.

* Complete 7 times with one leg then switch to the other leg.

 

 

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