The core includes the structure that makes up the lumbo-pelvic-hip complex or LPHC. L stands for lumbar spine, P stands for the pelvic girdle, and H refers to the hip joint and abdomen. Core exercises target the muscles in your abdomen, your back, and the muscles around the pelvis. However, if you consider the usual exercises that you perform every day, you will notice that the core muscles are sometimes neglected; but this should not be the case. It is important to train your core because of the following reasons.
- Core exercises improve your balance and stability.
The core muscles are the heart of your movement. Your body movements involve your abdomen, your back, and your glutes. When these muscles are weak, you will experience uncoordinated body movements. This can affect your performance when you are playing some sports and even when you are doing your daily activities. Doing core exercises will contribute to your realization of your whole physical fitness goals.
- Core exercises are easy to perform.
You do not need to go to the gym and use sophisticated workout equipment when training your core muscles. In fact, you can do them in your room or living room. You can perform push-ups, squats, planks – all these exercises are easy to perform and will not require you to pay for a membership in a gym. You can save time and money and exercise anytime that you feel free to do it.
- Core exercises make it easy to do physical activities
Have ever experienced difficulty in bending when you try to pick up something from the floor? Or when you have to lift heavy objects at home? Sometimes just bending down to tie your shoe lace may require lots of efforts. These are signs of weak core muscles. Get rid of these difficulties and be as active as you can by strengthening your core muscles. Do core exercises regularly and stay physically fit even if you are already aging.
- Core exercises will help you attain your physical fitness goals.
Most people who aim to achieve ultimate physical fitness focus on aerobic exercises and muscle toning and building. Adding core exercises will make it easier and faster for you to achieve your overall fitness goals.
The following are workouts that will keep your core muscles in excellent condition:
Knee Fold Tuck. This workout can be done on the floor in your bedroom or living room using an ordinary playground ball. Sit tall and with your knees bent and hands on the floor. Lift knees so that your shins and the floor are parallel. Extend your arms. Then, pull your knees toward your shoulder. Do not move the upper part of your body. Then return to the starting position. Do this several times.
Side Balance Crunch. Start with your left knee and left hand on the floor. Extend your right knee so that your body forms a straight line. Then, pull the right knee toward your chest and your right elbow toward your knee. Then, straighten your arm and leg. Do this 10 times.
Circle Plank. Take the plank position for a start. Pull your right knee in and move it in a circular motion clockwise. Do not move the rest of your body. Do this five times. Then repeat using your left knee. Repeat five times.
Sliding Pike. Start by taking the plank position on a hard surface. Place the hands under your shoulders on the floor and put a towel under your feet. Raise your hips and pull your legs toward your hands in a pike position. Hold for one count then back to original position. Repeat 5 times.
Oblique Reach. Start by sitting with knees bent and feet on the floor. Straighten your leg and roll your spine to make a C. With your left hand behind your head, extend your right hand and twist your body to the left. Do this five times. Then, repeat with your right hand behind your head and the left hand extended. Then, twist to the right. Do this five times.
With these exercises, you will be able to tone your abs, your glutes, and your back muscles so that you will stay as fit as ever.