Strong core muscles will allow you to perform an endless array of exercises in and out of your home. Your core muscles are responsible for supporting your entire upper body during a workout and are also there to stabilize you so you don’t fall over when you bend down.
Developing your abdominal muscles can be very challenging in the beginning but as you reap the rewards of your effort you will realize that it was all worth it.
So if you want to get strong core muscles,then continue reading!
Strong Core Muscles Workout
Abdominal Crunches Version 1
1.Place a yoga mat or any mat large enough for the entire length of your body.
2. Lie down on the mat and straighten your legs. Bend your knees upward and keep them straight as well.
3. Place your hands behind your head and support your neck. Look upward, not forward. Looking at the ceiling will redirect your focus to your abdominal muscles, which should be the prime movers in this exercise.
4. When you’re ready, contract your abdominal muscles so that your upper body will rise and come as close as possible to your knees.
5. When you achieve your full ROM (range of motion), perform a controlled descent while maintaining the strain on your abdominal muscles. Don’t forget to breathe out forcefully during the upward phase of the crunch. Breathe in steadily as you slowly descend to your starting position.
6. If you performed this exercise correctly you shouldn’t feel any strain on your neck. If you still feel strain or pain after performing crunches, it’s possible that you are “leading” your body upward using your neck. This is a potentially risky decision as the ligaments and muscles that support the neck are very sensitive and are not meant to be strained for long periods of time.
Front Planks Version 1
1. Get into a push-up position with your hands slightly farther away on both sides.
2. Straighten your back and legs and maintain this posture for the duration of the exercise.
3. Spread your feet so that there are roughly 1.5 feet of space in between. This will help stabilize your body.
4. To begin this exercise, get into the front plank position described above. Simply hold this position for 30 to 60 seconds before relaxing. Repeat the movement several more times while maintaining ideal form.
You can also work out your side abdominal muscles by shifting your weight to your sides. Support yourself on one side using either your left or right arm.
Place your free foot on top of the fulcrum (i.e. the foot that is in contact with the ground), or a few inches forward so that you have another support point. Maintain proper form while performing either a front plank or side plank.