Health & Wellness

Follow These Simple Core Exercises For Your Core Strength

There is a reason why ‘Core’ is known as ‘Core’.

The CORE is the heart of a moving body.

Strength is something which everyone aims to achieve. No person willingly says, “I prefer to be weak.”

Strength is your ability to do whatever you want to do. It is the power with which you get the capability to do your usual chores with ease.

But here’s a catch. Achieving strength is not a cake-walk. It takes immense patience and the will to perform more than what you can usually do.

Strength Training is a trend now. Owing to the well-raised awareness in one’s mind about the Body & Self, people willingly engage in various physical activities for strength training.

Work-outs play a key role in maintaining and increasing strength. It also helps in toning one’s body. But, that is not all.

Achieving results is 40% Work-out and 60% diet

Gym workouts are essential in building a sculptured body. But, the majority of the time, we ignore certain ‘Tough’ exercises, just to be at ease. However, almost always these tough ones are the core exercises.

Core exercises target the core muscles of the body.  The muscles which work in each and every activity of ours. Be it walking, standing, or simply sitting.  Core muscles are always at work.

These muscles, when they go into weakness, produce symptoms, the most predominant being low back pain.

Abdominal muscles, widely called as the ABS, form a major group of core muscles in the body.

Do you wish to keep your body moving with ease? Follow the Core Exclusive Workout Chart right here for easy Core exercises:

                               Core Muscle Strengthening Work Out Plan
                                                              Women
Work Out NameInitial ProgramProgression i.e. After 3 Weeks
        Sets        Reps       Sets      Reps
1)      Knee Up Twist   2)      Stacked V-Up          5   4 5   5          3   312/15/18   10/12/14/16
                                                                    Men
Work Out NameInitial ProgramProgression i.e. After 3 Weeks
SetsRepsSetsReps
1)      Box With Leg Extension   2)      Bridge Walkouts 4   410   103   315   15

***When starting initially, you might experience some sort of pain in the abdomen and at the back of the knees. This is normal and happens with many people who are not accustomed to the exercise. The pain goes off gradually. Ideally, stopping the exercise protocol may further elevate the pain. Do not stop the exercise unless the pain is severe and unbearable. In such conditions. apply cold packs (Coldwater, Ice, Ice packs, etc.).

Last but not the least:-

Principles  to start a Core exercise work-out with:

  1. Be hydrated.
  2. Ensure that you have performed a good warm-up prior to actual workout. This includes spot jogging, spot marching, and stretching.
  3. No heavy meals prior to exercise.
  4. Yoga Mat/Carpet that is used should be soft but firm. Do not perform exercises on the floor.
  5. Be regular.

Stay tuned for more posts about workout targeting different body parts!

The best thing about these workouts is that you don’t need a gym to get them done!

All you need is 10 minutes and some gravity, though!

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shivam

Shivam Chopra belives a lot in healthcare! Not just because he is about to be a Doctor, but also because he belives in the power of changing lifestyle! By qualification he is an aspiring physiotherapist which helps in giving him practical knowledge. He is also a certified Aerobic Instructor from IAFT and a Physical therapist from Manual Therapy Foundation Of India. He is also certified for Basic Life Support (BLS) & CPR from Kokilaben Dhirubai Ambani Hospital, Mumbai.

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