Core Exercises

Core Exercises Create Stronger Mobility

Core Exercises. Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. So then, whether you’re hitting a tennis ball or mopping the floor. However, the necessary motions either originate in your core or move through it. But no matter where the motion starts, it ripples upward and downward to adjoining links of the chain.

Thus, weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Also, properly building up your core cranks up the power. Here, a strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do:

The Hollow Body Hold

Core Exercises. This advanced move is a true test of core strength. You can up the challenge even more by adding a longer hold time.

Muscles Used. Rectus abdominis, Transverse abs, Obliques

How To Do It

1. Lay on a mat with legs straight.
2. Keep your legs together and engage your abs to lift the legs.
3. Lift head, neck, shoulders and legs off the floor.
4. Pause and hold for 30 seconds or as long as possible with good form.
5. This is 1 set try to do up to 3 sets or whatever you can manage.

Scissor Kicks

Core Exercises. This advanced move is one of the most effective core burners you can do. Because it engages all the core muscles simultaneously.

Muscles Used. Transverse abdominis, Rectus abdominis, Obliques, and Hip flexors

How To Do It

1. Lie on your back with arms down by sides, palms down and pressed into the mat.
2. Engage your core by pressing your lower back into the mat and tucking your pelvis as you lift both legs about six inches off the ground (roughly a 45-degree angle) with feet flexed or pointed.
3. Raise right leg to 60 degrees, while holding left leg in space.
4. Then, lower your right leg to 45 degrees as you raise your left. 
5. Continue alternating legs, up and down, keeping knees as straight as possible for 30 seconds.
6. This is 1 set try to do up to 3 sets or whatever you can manage.

Bicycle Crunches

Core Exercises. This is a great move for working your obliques and deep abdominal muscles.

Muscles Used. Obliques and Deep abs.

How To Do It

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees into the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
4. Switch sides, bringing the left elbow towards the right knee.
5. Continue alternating sides in a pedalling motion for 30 seconds
6. This is 1 set, try to do up to 3 sets or whatever you can manage.

Lying Leg Raises

Core Exercises.

Muscles Used. Improves the overall strength and stabilization of your core and hip flexors

How To Do It

1. Lie on a mat on the floor, face up, legs extended. Place your hands on either side of you.
2. Press down with your hands and keep your lower back in contact with the floor.
3. Begin to raise your legs toward the ceiling, pressing your legs together and keeping the legs straight.
4. Lift until your hips are fully flexed and you can’t go any higher with straight legs.
5. Then lower legs back down without touching the floor and repeat.
6. Do 15 as 1 set, try to do up to 3 sets or whatever you can manage.

Video

Donate, All donations go towards the upkeep of Pensioner Fitness.

In Conclusion

Your core muscles are the power base for your mobility, so a strong core is essential for all movements you make. If you have a strong core, you will move better and be fitter and healthier.

Important Note *

Remember that everyone is different, 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.

Connect with me and leave a comment or two on my social media.