Introduction
Generally speaking, health and functionality of the core muscles is essential to movement and balance in people of all ages and more important as the key to improving sports performance. The core is the middle part of the body linking the upper and the lower body extremities. Including the rectus abdominis, the obliques, the transverse abdominis and the back muscles. These muscles are very useful in coming down to bend and pick an item to even when one is running or even when playing football or basketball.
Abdominal muscles play a significant role in performing everyday activities like protecting us from injuries caused by football, basketball, tennis among many other sports activities. Besides, it has gained popularity because exercises like sit-ups or any form of crunches are beneficial in terms of improving posture, bettering athletic output and stopping backache. It is against this background that, in this article, we shall point out the five most effective workouts to achieve core strength besides enjoying the advantages central to achieving a strong belly.
1. Planks
Push-ups are particularly useful for enhancing the health of your muscles in your spinal region, general strength and flexibility. The rectus abdominis muscle, oblique muscles and transverse abdominal muscles are are all involved during this following exercise and thus improves core stability.
How to perform a plank:
* Start at a basic position with your hands and forearms on the ground at around shoulder width apart with your legs extended and the balls of your feet on the ground.
* Try not to let your elbow get in front of your shoulders and don’t lean forward too much.
Uncross your legs, stick your abdomen in, feel the squeeze in your butt and hold the position for as long as you are capable of doing so.
To step it up, try the side plank where one hand is on the ground while the other is in the air, the body weight is supported at the side of the body on one forearm and the feet are one on top of the other.
2. Bicycle Crunches
As a result, these bicycle crunches are good for developing the rectus abdominis and oblique muscles. That doesn’t just work on the ab muscles, it also helps to coordinate your body and your balance.
How to perform bicycle crunches:
Before the routine is set begins with lying flat on your back, your hands placed behind the head, and your legs flexed at the knee.
* Keep your abdomen muscular contracted and flatten your back by squeezing your shoulder blades to the spinal column, whereas quickly moving your right elbow to your left knee and the other way around.
* Maintain the position where each side is faced as when doing crunches and proceed doing the crunches as directed to the aggregate repetitions.
3. Russian Twists
Russian twists are kind of exercises that help to tone your abs, and also strengthen your core muscles, and balance. This exercise can best be said to mostly involve the obliques as well as the rectus abdominis muscles.
How to perform Russian twists:
* Sit on the ground with your knees bent forward; angle your back slightly upward at 45 degrees to the ground.
* Interlock fingers over the abdominal area, tighten your tummy then raise your legs from the ground slightly.
>Perform a twist in your abdominal area to the right and then to the left and place your hands on the ground.
After that, you can continue making the twists further for the needed amount of Twists.
4. Superman Exercise
The Superman exercise is a great workout that entertains the core muscles especially the lower back, glutes and hamstrings.
How to perform the Superman exercise:
* An example of push positioning is lying flat on the face on the ground with arms spread out forward and legs stretched.
* As you would with the previous move, keep your head in a neutral position as you move all the four limbs off the ground – your arms, chest and legs.
* Stand in this position for a few seconds then gently come back to standing position with hands, chest and legs.
* Repeat the exercise to the number specified.
5. Dead Bugs
The dead bug exercise is a good one if you want to strengthen the abdominal muscles, maintain stability and increase the flexibility of the spine. The muscle groups involved here are transverse abdominis, rectus abdominis, and more so oblique muscles.
How to perform dead bugs:
The crunch exercising procedure can be done as follows;
* Take your core, and lift your shoulders and feet off the ground.
* In this position, your legs should be stretched and your lower back should not move from the ground; perform this by lifting your right arm and left leg at the same time.
>Next, bend your arm at the elbow and your leg at the knee among placing the dumbbell back to the rack, and next you should swing your left arm up with your right leg straight out forward.
* Go on flipping sides that has the stop point for the number of repetitions you want.
Conclusion
Strengthening your core muscles can go a long way in enhancing the rest of your body activities, posture and can do a lot in preventing some injuries. These workouts discussed above are some of the examples of the exercises that work the core muscles and enable you get stronger core muscles. Add these workouts into your fitness regime and reap the numerous benefits associating with a firm belly.
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