A complete sit up or press up can be an elusive achievement. Maybe you learned to do them in elementary school physical education class. However, when was the last time you actually took time to do at least 10 sit-ups? If you take like thirty seconds to think of an answer to this question, just know you are not taking your physical fitness seriously.
If this is so hard, you can just take the easy way out, and look for a trendy equipment to help you in the undertaking. While these new fancy toys will be more appealing and fun to work out with, they never replace the old-fashioned hard work.
Therefore, if you want to strengthen your core and keep your muscles in good condition, here are some tips.
A decade back, most of the people thought that sit-ups were the go-to-core exercises for the gym goers. However, the exercises are quite hard on your back and they mostly isolate muscles that are best exercised in combination. Plank exercises are great because they will help you to use more muscles at the front, back, and side of the core. A simple plank that involves knees and forearms helps in maintaining a straight back. It is always good to maintain a good form for a short time than bad form dragged out for minutes.
- Make the time
Many people think having a strong core is all about having photogenic abs. This is not actually true. Looking good in a swimsuit does not necessarily means you have a strong core. Creating time for simple movements such as carrying your shopping is always a step towards the right direction. Scientifically, weak core leads to back problems. A research conducted in 2011, indicated that undertaking core stability exercises is better than doing general exercises for reducing back pain. Given that over 540 million people around the world suffer from this condition, it is very wise to spare a couple of minutes per day to do core strengthening activities.
- The big three
According to Dr Stuart McGill, a spine researcher at the University of Waterloo in Canada, if you want to mitigate the problem of back pains you should embrace “The Big Three” exercises. This includes:
- The bird dog
- The curl-up
- The side bridge
These exercises are low intensity and apt for everyone.
- Do it right
In some gyms, you will find short core-strengthening classes. According to experts, even if you like exercising at home, make sure you are doing the right thing to avoid injuries. Additionally, with the era of the internet, you can download fitness apps on your phone such as TrueBe and Gixo to learn more.
- Dead bugs
This is the most effective core-strengthening exercise. To execute it you have to:
- Lay on your back
- Extend your arms
- Bend your knees at 90 degrees
- Keep calves parallel to the floor
- While keeping your back in contact with the floor start by extending your left leg
- Bring up your right arm up
- Tap your heel to the floor
- Return to start position, do the same with the opposite leg, and arm.
If you embrace these tips, then you will keep the doctor away. If you have recently been to a trade show you may have even seen a fitness display set up using one of ExpoMarketing trade show booths.