Core Exercises

ByPhoebe Namulondo

The Process of Doing

The core muscles are those that are found in the back, hips, pelvic region and abdominal area. They are the muscles that keep your body steady when doing activities or moving. Doing is one of the best ways for keeping your body fit, having a good balance and getting a good posture. In most instances, the older you get, the weaker your body becomes and in this state, you cannot do some of the things that you used to. If your core muscles are strengthened before you get old, when you do, you will still be able to move with ease and without any problems. Below are a few tips as to how should be done effectively.

• As the case with most exercise routines, you need to start with stretching, which helps to warm up the muscles. There are certain stretching exercises that are good for the core and one of these is the cat stretch. All you need to do is lean on all fours, keep your legs and hands about six inches apart, put your abdomen toward the ceiling, keep your stomach tight and then mimic the actions of a cat as you stretch.

This procedure should be repeated several times. You can also do what is referred to as the abs stretch, where you lie on your back and then extend your arms over your head. You can then go ahead to stretch your body by reaching up with your hands and doing the opposite with your toes.

• You can also do the dumbbell squats and for these, you will need dumbbells. It is often advisable that you choose a weight that you are comfortable with. Your feet should be shoulder apart as you stand, a dumbbell should be in each hand and then as you inhale, you should squat down and sit on an imaginary chair. During the squat, your thighs should be parallel to the floor and you should bring your body back to the original position as you exhale. This exercise should be repeated about ten times.

• The lying abduction exercise is also recommended for the core and it is for the hips and outer thighs. Here, you should lie sideways on your mat, with one leg on top of the other. Using your hands for balance, you should lift the outer leg and form a 45 degree angle. This position should be held for two seconds, after which the leg should be lowered to the original position. This should be repeated about ten times and then you can roll over to the other side.

It should be notes that the above are core exercise that can be done at home. In case you are in a gym, the exercises can be done by using exercise equipment there.

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