Hey everyone, just for a short introduction I would like to explain what is "CORE" and what's the main function of it.
The core muscles have many functions, but the most important ones are:
- Contains and protects the internal organs
- Ensures greater mobility of the spine and trunk
- Stabilizes the top part of the body over the bottom part
- Controls the pelvic-lumbar relationship.
So after knowing all that, here are some useful exercise you can do at home to strengthen your core
1/ PLANK
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Lie facedown on the floor with feet together and forearms on the ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and back flat.
2/ BICYCLE KICKS
Lie on back with legs extended and hands folded across chest. Pull right knee in toward chest while twisting left shoulder toward right knee. Return to starting position and repeat with other knee and shoulder.
3/ SCISSOR CRUNCHES
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Lie on back with feet together, legs extended, and hands behind head with elbows wide. Raise right foot straight up to the ceiling, keeping left leg extended and left foot a few inches from the floor. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs.
4/ SUPERMAN
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Lie facedown on floor with arms in front of body, palms toward the ground. Draw navel in, tighten glutes, and pinch shoulder blades together. Simultaneously lift arms, chest, and legs off the floor. Hold. Slowly return to ground, keeping chin tucked.
5/ BIRD DOG
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Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.
Thank you for your time.