Doing sports is a lot of physical and mental work. Training, diet and discipline are the keys to be good at it.
During training, we work hard for our body to gain muscles, lose fats, strengthen your body and often times to be flexible.
Exercise or workouts are painful especially if you don’t do it properly or if you push yourself too much.
And I learned that to be able to cope on the pain or at least your body is ready for heavy workouts, you need to strengthen your body core.
What is the so called “body core“?
Body core are the muscles work as stabilizers for your entire body. Core is commonly referred as your midsection and it involves all your muscles in that area including the front, back and sides or your abdominal part.
How to Strengthen Body Core in this 20 Workouts?
How: – Start on a mat or any flat surface lying face up with knees bent
– Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest.
– Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury.
– The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.
How: – Hold the rope with hands and start going up using your legs for help
– Or using no legs just the upper body strength
– Or holding the legs out at 90 degrees in the L-seat position
– And using two ropes side-by-side
How: – Start on the floor with both hands and feet are used instead of knees like standard crawl.
– Create an arched or squatted body posture, then start to crawl forward or backward.
– This works as a faster crawl but requires more effort to maintain.
How: – Start your position like the hero Superman when he fly, but this exercise requires lying on the floor face down.
– Then slowly lift your both arms strecth and legs off the floor.
– If you don’t have a healthy back or any back injury, better not to try this.
How: – Start on a mat or any flat surface lying face up with knees bent and feet flat on the floor
– With hands behind your neck, lift your shoulder and twist your torso
– Reach to touch your right knee with your left elbow and hold for at least five seconds or so, then repeat on the other side.
– Do 10 reps on each side for each set.
How: – On the floor, start on a push-up position
– And hold that position for about a minute or so. This hold takes strength and endurance on your abs, back and core.
– Try to perform a plank for 90 seconds and a side plank for 60 seconds with strict form.
How: – On the floor, start on a good posture push-up position
– Position your amrs correctly to properly support your body.
– Keep your back straight, flex your ab muscles and squeeze your gluteus
– Then slowly lower your body as if your are pushing the floor away from your chest, and repeat
– For assisted push-up, try to put your knees on the ground instead.
How: – Lie on the floor, legs straight out, hands at your sides
– Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close).
– Lower your legs and repeat without letting your legs touch the floor.
How: – Start on a crouch or sit position
– bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs.
– Move up and down for at least 50 times
How: – Lie on your back, knees bent, feet flat on the floor
– hip-width apart, arms relaxed at your sides
– start lifting your glutes or butt off the floor
– pushing with your heels, so your body looks like a straight line from your knees to your shoulders
– do this several times or hold the position for about a minute or so.
It is critical to always stretch thoroughly before attempting any of these core physical activities. This will help you avoid common injuries like pulled muscles. Before any workout, it is important to warm up your body to loosen the joints and increase blood flow to the muscles. Warming up can consist of jumping jacks, jogging in place, or doing dynamic stretches.
Building a strong body foundation helps you to keep moving and reaching your best potential in any physical activities or sports.