5 things to know About Core Exercise!

Q1. What is core ?

 Your core is a complex of muscles, extending far beyond your abs or the so-called “six pack”. Major muscles include the muscles of the pelvic floor, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and the diaphragm.

REFERENCE: Joint ventures physical therapy

Core slider image

 

Q2. How is core exercise helpful ?

Core exercises are an important part of a well-rounded fitness program and injury prevention. Aside from occasional sit ups and planks, however, core exercises are often neglected. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance, stability and enhances body posture and boosts performance whether on the playing field or while carrying out day to day activities.

REFERENCE: www.mayoclinic.org

Q3. Which exercises are best for strengthening your core ?

The Dead Bug

The Flutter Kick

The Scissor Flutter Kick

Plank

Sit ups

The Glute Bridge

The Reverse Crunches

The Russian Twist

Oblique V-UP

(Don’t forget to warm up before you start!)

 Ball Crunch - Core

Q4. Where can you go wrong while doing these exercises? 

The most common error associated with the exercise is the wrong Form and posture while doing it. It increases the risk of injury. Not involving core exercise and finding a balance between adequate breathing while exercising are common mistakes observed while performing exercise.

 For example : While performing sit up the muscles mainly involved are Rectus Abdominis, Internal and External Obliques, Iliopsoas and Rectus Femoris and the correct way to perform it is by maintaining scapular retraction, lumbar pressed to the ground, chin tucked in but people often tend to use hip flexors or the lumbar is not pressed down properly. The quality of exercise is more important than quantity, hence one must focus on the correct posture rather than speeding while performing with the aim of doing more repetitions

REFERENCE: www.prevention.com

Glute Bridge - Correct form

Q5. Two frequently believed myths about Core Exercise !!

CARBS DESTROY ABS ?

Carbohydrates are an essential nutrient that your body uses for fuel. So ‘ No’, carbs don’t destroy “abs”. However, fast-digesting carbs like white bread, sports drinks, and potatoes can initiate an insulin spike that can hinder fat loss.

CRUNCHES AND SIT UPS ARE A MUST TO DO ?

They are the two most popular ab exercises, but they’re far from your

only options. The Russian twists, Scorpion Tails, dip bar knee raises, hanging leg or knee raises, standing rope crunches, and side bends are various exercises that you can include in your routine. Vary your exercises and reps, add resistance and weights to create a stronger midsection and more defined abs.

REFERENCE: www.muscleandfitness.com

 “ A strong core will improve your technique, strength, stamina and compliment everything you do ”