Do you know what the core muscles are and the importance of them?
The core muscles are the important tissue that connects the upper body to the lower body. The core includes all the muscles below the lower back, above the hips and in a circle around the abdomen.
The core is very important for both fit and non-fit people.
People with a weaker core are more prone to injury and back pain, and are unable to perform more intense workouts and compound movements when exercising.
And the strength of your core muscles determines your athletic ability. A strong core is equivalent to having a strong invisible armour that allows you to work out more efficiently as a foundation.
How can you determine the strength of your core?
We can test this by looking at the plank. If you can't hold it for more than 1 minute at a time, it means that your core strength is weak and you need to strengthen your core muscles.
There are many movements to strengthen your core muscles and with some persistence, your core strength will also improve. As your core gets stronger, you will find that your back pain, muscle strain and hunched back will gradually improve, helping you to build an upright posture and improve your image.
The following is a set of core strengthening exercises that you can do every other day to improve your core strength, strengthen your abdominal muscles and give you a chance to develop your waistline and abs when your body fat percentage is below 15-18%!
Movement 1: Plank support (30-60 seconds, 2 sets of repetitions)
Movement 2: Side brace (30-40 seconds, 2 sets of repetitions)
Movement 3: Supine 30 degree static leg raise (20-30 seconds, repeat for 2 sets)
Movement 4: Supine diagonal headstand (15 reps on each side, 2 sets of repetitions)
Movement 5: supine alternate leg raise (10-15 reps, repeat 2 sets)
Movement 6: Side supported hip lifts (10-15 reps on each side, repeat 2 sets) Movement seven: Supported diagonal knee lifts (10-15 reps, repeat 2 sets)
Note that people who work out must focus on core muscles, however, this does not mean that other fitness training should be neglected. For people with a body fat percentage of over 20% and a relatively obese body, you should also arrange 3-5 aerobic exercise sessions per week to brush up on your fat and stick to it to improve your obesity.
For people with a standard or lean body who want to build muscle mass, we can start with low weight training, gradually activate and strengthen the body muscle groups, arrange muscle group training reasonably, and do a combination of work and rest in order to build a strong muscular body.
