There are many health benefits to working out, especially when it comes to core exercises. Here are five great exercises – both common and unusual – aimed at strengthening the centre of the body – as well as a lesson in why they are so good for your core.
Core exercises focus on the abdominal area, the lower back, pelvis and hip area. They can be done anywhere without any equipment and build up over time, increasing fitness and muscle tone. It can take a lot of effort, particularly initially but the results are well worth it, improving strength, endurance and movement.
Sit-ups
Sit-ups are very versatile, focusing on abdominal muscles, technique and intensity varies, which in turn varies the effect and level of difficulty. They can be done on the floor or using an exercise ball to take the stress off the back. The movement trains the abdominal muscles to work together with back and leg muscles, improves blood and oxygen flow and helps with digestion.
The Air Bike
A sit-up is performed lying on the ground with knees up and varied arm movement, whereas the air bike – so named because of it’s similarities to bike riding – has legs in the air and arms bent behind the head. Arms and legs alternately, connecting left to right over the torso, twisting to reach the muscles on the sides and deep in the abdomen. This exercise helps with rotating movement and strengthens the torso.
Push-ups
Push-ups are a tougher exercise, involving holding your body up. The exercise focuses on the core, holding it tight and using it to lift and lower the body instead of relying on the arms or legs. It is regimented and works other parts of the body. A variation of this exercise lifts the body from the pelvis up, taking the pressure off whilst still working the core.
Supine Abdominal Draw-in
It’s important to exercise the lower back as well. The Supine abdominal draw-in aims at strengthening this part of the body. The exercise is performed lying on the ground with one knee in the air, pulled slowly towards the body with abdomen tight. It can be varied with the opposite heel sliding or with two knees up as long as the abdomen is ‘drawn in’. This movement helps prevent back issues.
Pelvic Floor training
Exercising the pelvis helps muscle control. Tightening the muscles for 10 seconds, letting go and repeating this action keeps the pelvic floor strong and can be done anytime and anywhere. This exercise can be varied by lying on the floor, raising and dropping the pelvis, and tightening and relaxing the abdomen.
At Eccentric fitness, they have a flexible approach to working out. An excellent option is to take on a personal trainer to work on specific goals, including a disciplined work out with a focus on improving core strength.
Core exercises are not only good for strength and muscle tone, they work with and improve digestion, mobility and the coherent workings of the body. Exercising the abdomen, back and pelvis improves overall health in the long term and are a good idea for everybody.
