Like the improvement of HEART and LUNGS, you must need to improve MUSCLES and JOINTS. So, to enhance MUSCLES and JOINTS, you need to do strengthening exercises. As a beginner, you should not do high-level strengthening exercises. We have chosen some core strengthening exercises for beginners. If you beginners, these exercises are best for you.
What Is Core Strengthening Exercise?
Exercises that improve the core muscles of the body are called core strengthening exercises. Core muscles include abdominal muscles, muscles around the pelvis and trunk, and back muscles.
Why Strengthening Your Core Is Important?
Core strengthening exercises help you to use the muscles of arms, legs, shoulders efficiently. It also improves the balance of your body and lowers the risk of injury.
- Improve the body muscles
- Improve the stability of your body.
- Core strengthening exercises increase the balance of your body.
- Improve the muscles of your lower back.
- Train the muscles of the hips and abdomen.
- Most of the sports and high physical activities depend on the stability of your core muscles.
Does Core Exercise Reduce Belly Fat?
Some people think that core exercises directly affect to reduce belly fat. Research has shown that there has no direct relation to doing core exercises and reducing belly fat. Core strengthening exercises increase flexibility, increase the bone intensity, and lean muscle mass.
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Core Strengthening Exercises For Beginners
All core exercises are not for all levels. As a beginner, you should be careful in the time of doing exercises. A little mistake can brink huge damage in your life. Do few exercise but do regularly. You should do your workouts regularly. So, let’s see some core strengthening exercise as beginners.
Plank is one of the main isometric core exercises. Its position looks like a push-up. Plank is not only practiced for improving muscles and joints but also practiced in Yoga. In boxing and athlete, it is also a popular exercise.
There are different types of plank. Front plank, side plank, and reverse plank are popular forms of the plank.
Front Plank improves transverse abdominals, rectus abdominals, deltoid muscles, quadriceps.
Side Plank improves gluteus medius muscles, gluteus minimus muscles, transverse abdominal muscles, adductor muscles of the hip.
Best Ways Of Doing Plank
- Before starting full plank, take a yoga mat and a folded blanket. Keep your hands beneath your shoulder. And ensure your knees are beneath your hips.
- Exhale evenly and push back yourself to child’s pose. In this stage, keep your arms and head forward. Allow your shoulder to relax and hold this pose for a moment.
- In the third stage, make sure your abs engage and spine long. Keep your knee on the folded blanket and breathe evenly
- Return to child’s pose and inhale and exhale evenly.
Frequently Asked Questions
Question: I am facing some back problems. Can I do plank exercise?
Answer: No. If you have shoulder and back problems, you should not do plank exercise.
Question: Does Plank help to lose belly fat?
Answer: As it improves the core muscles in your abs, this exercise will reduce belly fat. To lose belly fat you should change your lifestyle and diet habit. Eat low calories, more dietary fiber and give up the habit of drinking alcohol as well as the habit of tobacco.
It is another core exercise to improve the balance of your body. Boat exercise helps to strengthen the core muscles of your body. You can flatten your stomach by doing boat exercise. It keeps you physically and mentally fit.
This Boat exercise will tone your abs.
Best Ways Of Doing Boat Exercise
First of all, take a mat for your comfort. lay on the mat keeping your face up.
Secondly, push your upper body and legs and make a boat pose.
Thirdly, keep the boat position at least 30 seconds.
The dead bug is another core strengthening exercises for beginners. You can improve core and muscles by doing this exercise. There are many variations of dead bug exercises.
Best ways of Performing dead bug
At first, lie flat on your back.
Secondly, raise your hand.
Thirdly, Raise hips, feet, and knees.
Fourthly, Lower opposite legs and arms simultaneously. Repeat with the other leg and arm.
This is one type of bug dead. There are many variations of the dead bug.
It is another enjoyable core strengthening exercise which improves your core and muscles. It’s a fun exercise. You can improve the balance of your body by doing bird dog exercise regularly.
Best Ways Of Doing Bird Dog Exercise
First of all, keep your knees and hands on the floor with a neutral spine and a tight core.
Secondly, raise your hand with the opposite leg simultaneously. Hold for a moment. And slow down your arm and leg.
Thirdly, do the second step with other leg and arm.
Other Core Strengthening Exercises For Beginners
The bridge exercise is performed for toning the belly fat as well as to strengthen the core muscles of the hips and abdominals. Bridges are also known as Hip Raises, Glute Bridges. This exercise targets your abs, hamstrings, and glutes. It is a beginner level of core exercise.
Ways Of Doing Bridges
First of all, lie on your back. keep your hands at the side of your body.
Secondly, bend your knees.
Thirdly, raise your hips and make sure your shoulder and knees have created a straight line. Stay this position 20 to 25 seconds.
Finally, come back to the flat position.
Cautions: There are many core strengthening exercises but you should not try all. Advanced-level core strengthening exercises can cause severe health problems.