Core and stabilization exercises
Core and stabilization exercises are designed to strengthen the muscles that support your spine and pelvis, improving balance, posture, and overall functional strength. Here’s a breakdown of the exercises mentioned:
1. Planks
A static exercise that strengthens the entire core, including the abs, back, shoulders, and even the legs.
- How to Perform:
- Get into a push-up position with your forearms on the ground.
- Your body should form a straight line from head to heels.
- Tighten your abs and hold the position for 30–60 seconds.
- Benefits: Builds endurance in the core muscles and improves posture and stability.
2. Side Planks
A variation of the plank that targets the oblique muscles on the sides of your abdomen.
- How to Perform:
- Lie on your side with your legs straight and one forearm directly under your shoulder.
- Lift your hips so your body forms a straight line.
- Hold this position for 20–45 seconds per side.
- Benefits: Strengthens the obliques, improves side stability, and helps in reducing love handles.
3. Russian Twists
A dynamic exercise that targets the obliques and involves rotational movement.
- How to Perform:
- Sit on the floor with your knees bent and feet flat or slightly lifted.
- Lean back slightly to engage your core.
- Hold a weight or your hands together and twist your torso to each side, touching the ground near your hips.
- Repeat for 20–30 twists (10–15 per side).
- Benefits: Enhances rotational core strength and improves balance.
Why These Exercises Are Important
These movements collectively target the deeper core muscles (like the transverse abdominis) and the surface muscles (rectus abdominis and obliques), ensuring a stronger and more stable core. They are especially effective for preventing injuries, enhancing athletic performance, and improving overall body mechanics.
