Core Strength Exercises

Core strength exercises are included in the fitness regimen of men and women who want to maintain a fit and fine body. These workouts concentrate on developing the core. All the muscle groups that support your pelvic girdle, including the deep muscles of your spine and abdomen get strengthened, when you indulge in core strength exercises on a regular basis. These exercises also help the trunk of the body develop stability, thereby improving your posture. Moreover, the exercises help prevent serious injury of spine and lower back, in case of accidents. If you want to strengthen your core, then do the simple strengthening exercises given in the following lines.

Lie on your back. Now, take an exercise ball and rest your feet on it. Keep your hands, with fingers locked in a criss-cross manner, at the back of your head, to support it. Next, lift your upper body, up to your lower back, while keeping your hands at the back of your head. Hold the position for a second and get back to your original position, slowly. Repeat the exercise ten times.

 

Lie down flat on the floor, keeping your knees bent. Place your hands on top of your chest, while locking your fingers in a criss-cross manner. Now, take a few deep breaths, before you start the exercise. Raise your knees, with feet flat on the floor. Contract your abdominal muscles and lift your head and shoulders up, to bring your chest towards your raised knees. Hold the position for a second and then bring back your head and shoulders, to the floor. Do this ten more times.

 

Sit on the floor, with the exercise ball in front of you. Now, sit on your knees, with hands placed on the ball. Lower your body, by rolling the ball forwards. While doing so, keep your abs tight, so that you do not fall. Stretch your body up to the level at which you can balance your body without falling. Hold the step for a second and then return to the original position. Repeat the workout five times.

 

As the name of this exercise suggests, you need to hold a dish while doing it, albeit an 'imaginary' one. Lie on your back, on the floor. Now, raise your feet off the floor in such a way that only a small area of your back is touching the ground. Now, place your arms by your ears. Stretch your hands up, as if you are carrying a dish, and try to hold the position for as long as you can. Return to the original position and repeat the exercise ten times.

 

Lie on your back, on the floor. Place your hands behind your head, keeping your knees bent and feet positioned flat on the floor. Now, lift the upper part of your body and take your right elbow towards your bent left knee. Switch the sides. Perform the exercise in a smooth manner. Continue switching the sides as if you are bicycling in the air. Repeat the exercise 12 times.

 

Lie down on your back, by resting your hands on the floor and palms down, on either side. Now, bend your knees and put your feet flat on the floor. Lift your hips off the floor, by squeezing your lower abs. While doing so, make sure that your hands rest on the floor. If you are a beginner and want support to raise your hips, place your hands, tightly locked, at the back of your head. Get back to the original position. Repeat the exercise ten times.