As time goes by, the natural process of aging starts to take tall on overall health. Strength and mobility are not an exception! Improper maintenance and upkeep cause the body to grow more immobile and increase the risk of fractures, falls, breaks, and other injuries.
Many people tend to neglect the core muscles and their importance, which eventually leads to unnecessary pain. The good news is that engaging in an effective workout that targets the core muscle is a good way to build these muscles and prevent pain.
The importance of core strengthening is huge, as it`s the strong core which maintains stability, balance, and supports every possible movement. Just think of the simplest daily activities for which you need core strength… Whether it is taking a shower, cleaning, gardening, getting dressed, occasional tasks that involve twisting, lifting, and even sitting, or bending down, every activity requires having a strong core.
There is a great difference between abs and core strength, although most people are not familiar with it. Strengthening the abs targets a couple of front-facing muscles, while core exercises target the entire group of muscles. Core muscles include ab muscles on the front, lower back muscles, and glutes on the back, diaphragm muscle on the top, and pelvic floor and hip muscles on the bottom.
Simple Core Exercises To Do At Home
- Hip Circles
Position the hands and knees on the floor. Raise one bent knee off the ground as you keep good posture. Rotate the femur in the arc and keep the knee in a bent position. The goal of this exercise is to make a circle using the knee.
- Side Knee Drops
Lying on the back while keeping the hands down at the sides and the feet on the floor, inhale deeply and bring the belly button while exhaling. Roll the right knee towards the right side as you keep the foot on the floor. Go back to the original position, alternate legs, and repeat 20 times.
Lye on your back, bend the knees, and keep the feet flat on the floor and the hands by the sides. Raise the hips in order to create a straight line from knees to shoulders. Then, squeeze the core and pull the belly button toward your spine. Keep a straight line from the shoulders and knees, holding for 30 seconds. Make 10 repetitions.
- Straight Leg Drops
Start on your back with your legs at a 90-degree angle. Then, lower the legs while contracting the abdominals and keeping the lower back pressed against the floor. Bring the legs back to the starting position, as you keep them straight. Repeat.
- Four-Point Balance
This exercise works on two levels: it improves balance and strengthens the abdominal muscles. There are a couple of variations, so opt for the one that works best for you.