Core Exercises

Core exercises is a term use to refer to all those exercises that help in strengthening the muscles of the back, abdomen and pelvis. When the muscles in all these three areas of the body are strengthened, it makes participation in physical activities such as walking, running, jumping and exercising, very easy and smooth. Core exercises are especially recommended for runners and other sports persons, as they help in building stability and balance of the body. And it's not just sports persons, but even ordinary men and women, can benefit a lot by doing these exercises at home. In women, regularly undertaking core exercises can help in toning their abs, thus, improving their overall body image. Core exercises for men, especially the ones that are meant for strengthening the back muscles, help in preventing any kind of injuries that might occur due to weight training. These exercises can be performed at home itself as they do not require any kind of equipment. Below are some of the best core exercises explained in detail.

Abdominal Crunches
Abdominal crunches are the best exercise to strengthen the abdominal muscles. To do crunches, lie down on a floor mat on your back, with your knees bent and raised and feet flat on the ground, slightly away from your hips. Cross your hands behind your head to give it support. Next, raise your upper body and pull your abdominal muscles inside at the same time. Hold in this position for about five seconds and then come back to normal. Repeat this exercise ten times initially. As you get comfortable, increase the repetitions to thirty.

Bridge
Lie down on your back on a mat with your knees bent and raised and feet flat on the ground (the same position you adopt while doing crunches). Start the exercise by tightening your abdominal muscles and lifting the hips from the floor. Make sure to keep the back straight when you do this exercise. The hips are raised till they fall in a straight line with the shoulders and the knees. Hold in this position for three seconds and then come back to the starting position. Repeat this exercise ten times.

Segmental Rotation
Segmental rotation is not only effective but quite easy to do as well and hence can be included in a routine of core exercises for beginners. To do this exercise, lie on your back on the mat, with your knees bent (same position as the previous two exercises). Next, tightening the abdominal muscles and keeping the shoulders unmoved on the floor, lower both your knees to the left side, towards the floor. Lower as much as you can and then hold for five seconds. After that, come back to the starting position. Now, repeat the same exercise on the right side. Repeat ten times on each side.

Back Extension
Back extension is one of the most useful core exercises for back pain. For doing back extension, lie on your stomach on the floor, with your legs joined and straight. Cross your hands behind the head and keep your back straight. Now, while exhaling lift your upper body from the ground, slightly bending towards the hips. Lift only as much as you can comfortably. Hold on for two-three seconds and then inhale and come back to the starting position. While doing back extensions the lower body should not be moved at all. Repeat this exercise ten times.

Superman Exercise
Lie down on your stomach on a floor mat with your legs shoulder width apart and your arms extended and straight over your head, palms touching the floor. Lift your right arm from the floor along with your upper body, simultaneously lifting your left leg. Hold in this position for five seconds and then repeat the same exercise with left arm and right leg. Always keep your abdominal muscles tight when doing this exercise. Repeat ten times on each side.

Some of the exercises that are mentioned above, such as crunches and back extensions, can be made much more effective, if done with the stability ball. However, such exercises should not be done at home, without the help of a fitness instructor, at least initially, as there is a risk that injuries might occur.

If core exercises are included along with cardiovascular exercises, weight training and stretching, in a fitness program, they will lead to all round development of the body. So, whether you are a veteran in exercising or just a beginner, make sure to include a few of these exercises in your schedule to maximize your fitness goals.