5 Core Strengthening Exercises
Exercise 1: Plank
Start by getting into a push-up position, with your hands directly under your shoulders and your body in a straight line from head to toe.
Engage your core muscles by pulling your belly button towards your spine.
Hold this position for 30 seconds to 1 minute, or as long as you can maintain proper form.
Exercise 2: Russian Twist
Sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly and lift your feet off the ground, balancing on your tailbone.
Twist your torso to the right, bringing your hands towards the ground next to your hip.
Twist back to the center, then twist to the left side.
Repeat this twisting motion for 10-15 repetitions on each side.
Exercise 3: Bicycle Crunches
Lie on your back with your hands behind your head and your knees bent.
Lift your shoulders off the ground and bring your right elbow towards your left knee, while straightening your right leg.
Repeat on the other side, bringing your left elbow towards your right knee.
Continue alternating sides for 10-15 repetitions.
Exercise 4: Superman
Lie face down on the floor with your arms extended in front of you.
Lift your arms, chest, and legs off the ground, squeezing your glutes and lower back muscles.
Hold this position for 10-15 seconds, then lower back down.
Repeat for 10-15 repetitions.
Exercise 5: Mountain Climbers
Start in a push-up position, with your hands directly under your shoulders and your body in a straight line.
Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
Continue alternating legs in a running motion for 30 seconds to 1 minute.
* Remember to always engage your core muscles and maintain proper form throughout each exercise. Start with a weight or difficulty level that challenges you but allows you to maintain proper form. As you get stronger, you can increase the intensity or duration of each exercise.
*Disclaimer: The training is intended for informational and educational purposes. It is not intended to substitute for professional medical advice, diagnosis, and/or treatment. Please consult your medical professional before changing your diet, exercise routine, medical regimen, lifestyle, and/or mental health care.
