Taking good care of your core strength has lots of benefits. It flattens your stomach, gives you better posture, improves respiratory function, prevents injury, improves performance in most sports and activities and prevents hernias. Hernias can be difficult to heal – this is highlighted by the need for Illinois hernia mesh lawyers. Therefore, the best thing to do is prevent them from occurring in the first place.
Some sports and activities are great for your core strength. These include yoga, pilates, and hula-hooping. However, there are also exercises you can do from home without equipment.
Here are the best exercises that you should do regularly to improve your core strength. You can do these exercises individually or as part of a set. The simple process is as follows: take 30 seconds to a minute to perform one, followed by 30 seconds rest and then repeat. This form of exercise which quickens your heart rate and then allows for rest is beneficial for lots of reasons, including respiratory health and fitness. If you need some help, you can always follow some tutorials on YouTube.
Plank
Despite being a still posture, the plank is a great workout for your core. Support your body on your forearms and the top of your feet and hold your body in a straight line. To make it easier you can also come down to your knees.
Track your progress and make it exciting by trying to hold your plank for longer every time you do it. This will enable you to challenge yourself by creating new goals.
You can also make it more difficult by adding variations. You can see variations of the plank here.
Push-ups
Push-ups are great because they not only work your core, they also exercise your arms and shoulders. Start with a plank and then push through the palms of your hands to straighten your arms. Then raise yourself up and down with your arms. Your elbows should come towards your ribs as you lower yourself.
Again, to make it easier to push yourself up from your knees, you can also do one push up and when you go down again, rest, and then push yourself back up.
Boat
Sit on the floor with bent knees. Lean back and keep your back straight. Hold your arms straight in front of your body and lift your feet from the ground. Hold this position as long as you can.
To make it more difficult, lift your feet off the ground. You can also opt to lift your arms into the air.
Dead bug
Lie on your back and reach your arms straight into the air. Raise your legs and bend your knees. Take it in turns to lower your left leg and arm and then bring it back to the starting position and do the same with your right side.
Bicycle twist
Lie faceup with your legs bent and your knees stacked over your hips. Lift your shoulders off the floor. Then take it in turns to twist and bring your elbows to the opposite knee.
