Core exercises are an important part of any fitness program. Here at the yummy mummy Club we focus on this muscle group because it is the centre of your body, Your core helps you use every other muscle and part of your body, to maximum efficiency. Aside from the occasional sit up or pushup, most of us are guilty of neglecting our core. It is a lot easier to just hit the gym and do our routine cardio or strength workouts right?
When we think of working our core, most of us just think six pack. However, our core actually includes a large number of muscles found between the abdomen and the ribs. Our core is the powerhouse of our bodies. The key role of our core is to support the body; but specifically, it’s role is to prevent injury to our spinal column. Our spine is designed in a way that allows joint movement to a certain degree. But if the muscles are not strong enough, the joints can move too far. When the joints push through these limits the result is often damaged ligaments, and joints between the vertebra, causing pain and injury. The pain usually occurs in the back.
Benefits of a Strong Core:
Core exercises improve our balance and overall stability
When we work our core, we train the muscles in our pelvis, lower back, hips and abdomen. When all these groups are working efficiently together, we have improved balance and stability. Whether you are doing a Pilates class, or going for a run, all physical activities rely on stable core muscles.
Core exercises don’t require specialized equipment or a gym membership
Core exercises can be done anywhere, any time. They do not require any fancy gym equipment. The bridge is a great example core exercise. To perform this exercise, you just need room to lay down on your back with your knees bent.
Strong core muscles make it safer, and easier to perform other physical activities such as weight lifting and running.
When we have a stronger core, we tend to have better posture, less back, and are overall, you become less susceptible to injury.
Lay down on your back with your feet flat on the ground near your bum, and your knees bent. Keep your back in a neutral position. Try not to let it arch or press into the floor. Tighten your abdominal muscles and lift your hips off the floor. We want your hips to be aligned with your knees and shoulders. Hold it for five deep breaths, in and out.
Return to the start position and repeat.
Lay down on your stomach. Lift your body up so that you’re resting on your forearms and your knees. Bring your shoulders over your elbows. Align your head and neck with your back, keeping neutral position. Tighten your abdominal muscles. Your elbows and knees should be stable. You can create further resistance by pressing your elbows and your knees toward one another, but again, no movement. Take five deep breaths.
Relax and repeat. Option is to come up onto your toes.
Lay on your back and place your feet on the floor near your bum, and your knees bent, or bring your knees to table top position, directly over your hips so your knees are bent at 90-degree angle. Tighten your abdominal muscles.
Either bring your fingers to your temples of your forehead, or to avoid straining your neck, cross your arms on your chest. Raise your head and shoulders off the floor. Keeping your chin tugged in, and your eye gaze between your knees. Hold for two deep breaths. Return to the start position and repeat.