Abdominal exercises core strengthening
Abdominal Exercises For Core Strength. Let’s take a look at some core strengthening exercises. These will help you improve core strength.
Abdominal Exercises For Core Strength. As an example, you’ll want to choose 3 or 4 of these exercises and perform them roughly three times a week to start. However, it’s always a good idea to check with your doctor before starting any new exercise program. And especially if you have (or think you might have) any underlying health issues.
Abdominal Exercises Bracing Your Abdomen
Abdominal Exercises For Core Strength. Bracing your abdominals, a simple way to strengthen your core anywhere, at any time. Consequently, while it might seem overly simple at first glance. And making it a habit can have a powerful strengthening effect on your core muscles and can even improve your posture. So then, the way it works is by activating the transverse abdominal muscle that wraps around the core, drawing it in like a corset.
Wood chops are a great exercise to target nearly every muscle in your core, while also challenging your balance. It also mimics a move many of us do every day: loading and unloading the washing machine, dishwasher!
- With feet wider than shoulder-width apart, clasp both hands in front of you.
- Next, pull your arms up to one side of your head.
- Squat down while “chopping” your arms diagonally down toward the opposite side of your body, keeping your abs braced.
- Repeat by “chopping” back up to the top.
- Do 10 reps on one side before switching to the other.
The Superman Exercise
It’s important to lift only as far as your body feels comfortable. Though you may be able to lift just a few inches off the ground, you’ll still get in a great workout. If you find this move too difficult, try lifting only your arms off the ground. What’s more, avoid lifting your head or hyperextending your neck, which can lead to pain or discomfort.
- Lie on the floor in a prone (belly down) position, with your legs straight and your arms extended in front of you.
- Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches (15.3 cm) off the ground or until you feel your lower back muscles contracting.
- Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you’re Superman flying in the air.
- Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
- Lower your arms, legs, and belly back to the floor. Repeat this exercise for 2–3 sets of 8–12 reps.
- You may be able to lift just a few inches off the ground, you’ll still get in a great workout. If you find this move too difficult, try lifting only your arms off the ground. Later you can try to improve what you can do.
The dead bug exercise helps strengthen your entire core, including the stability muscles and your obliques that run up and down your sides. It’s important to keep your low back close to the floor while doing this exercise, both for safety and results.
- Begin lying flat on your back on the floor, legs raised at a 90-degree angle to the floor, arms reaching straight up toward the ceiling.
- Keeping abs firmly “on,” slowly lower your right foot toward the floor, maintaining the bend in your knee.
- Return your leg to the starting position and repeat on your leg side.
- Repeat for 5 to 10 reps on each side, being sure to breathe.
If you want more of a challenge and can keep your low back on the floor, reach the opposite arm overhead as you extend your leg. So, as your left leg reaches toward the floor, the right arm extends overhead.
The Bird Dog
The bird dog is similar to the dead bug but reversed. It strengthens and engages your core, lower back, and glutes, all while challenging your stabilizer muscles to hold your balance.
Again, if this exercise is too difficult at first, try holding out just one arm, and/or one leg. Eventually, your core will be strong enough to let you hold out both.
- Begin on your hands and knees on the floor, palms directly under your shoulders and knees directly under your hips.
- Extend your right arm out in front of you while simultaneously extending your left leg out behind you.
- Hold for a breath, then repeat on the opposite side for a total of 10 reps.
These exercises will improve your core strength if you do them on a regular basis. At least three times a week is recommended. However, if you feel you can do more increase the amount gradually. These exercises are effective if kept up regularly. And regular exercise is key to improved health and better mobility, which helps balance and fall preventionGood luck with building core strength.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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