The core is one of the most vital muscles in the body being put to work for the simplest of activities and affecting your stability, posture, and balance. Though it’s typically believed that your core is solely made up of abdominal muscles, it actually also consists of both back and pelvis muscles. Your core includes your erector spinae, rectus abdominis, obliques, transverse abdominis, multifidus, pelvic floor, diaphragm, glutes, and other muscles attached to the pelvis. It’s important to exercise these to improve your fitness, support your spine, and stabilize your body.
In order to successfully execute a Russian Twist, you should begin in a seated position on the floor with your legs bent. Then, you should extend your arms in front of you and interlock your fingers together. Next, you should move your hands from side to side and engage your core as you do so. You need to make sure that you don’t move too quickly, or you won’t feel the benefit of the exercise. This move is typically applied to a basketball exercise workout as basketball players need to ensure that their core is in good stead.
The bridge is a great way to exercise the glutes section of your core. To effectively perform the bridge movement, you should start by laying on your back with your feet planted firmly on the floor at hip width apart. Your hands should be down at your sides with your palms down as you raise your hips until your knees are in line with your shoulders. You should hold the position for 10 to 30 seconds and tighten your core and glutes as you do so.
Crunches are one of the most well-known core exercises which strengthens your abdominal muscles. For the successful execution of a crunch, you should lay on your back and plant your feet firmly on the ground at hip width apart. Then, you should line up your head with your spine and cross your arms across your chest.
Next, you should tighten your core whilst keeping your shoulders and neck relaxed as you tuck in your chin and lift your upper back. As you lift your upper back, your lower back should remain on the floor, as should your pelvis and feet. After this, you should pause and return to your original position and continue to repeat this motion.
Supine Toe Tap
The supine toe tap is a basic Pilates exercise that works to engage your legs, hips, glutes, and core muscles. For the effective performance of a supine toe tap, you should lay on your back and bend your knees 90 degrees to lift your legs. As you do this, your hands should remain at your sides with your palms down. After this, you should tighten your core and touch the floor with your right foot whilst your left leg remains still, and your back is flat. Once you return your right leg to its original position, you should perform the action on the other side and continue to repeat this.
The bird dog works both your back and abdominal muscles and also challenges your stability, balance, and coordination. In order to successfully perform a bird dog, you should begin on all fours with your hands below your shoulders and knees below your hips. As you lift and straighten your right leg to hip level, you should simultaneously lift and straighten your left arm to shoulder level with your palm down.
Ensure that your core is constantly tightened and that you keep your spine in a neutral position. Repeat this action on the opposite side and continue to do so for a few reps.