Core Strength Of An Athlete Athelio

The importance of core strength comes into picture during moderately tough exercises. At times, we cannot balance our bodies on a gym ball or keep our arms raised with a weight for too long. Core strength involves training muscles around the hip, pelvis and abdomen. Our core strength helps in ringing about balance in the body.

Without our core strength, keeping the body stable while exercising or during any sports would be tougher. The balance of the body is most crucial in order to perform yourself. Proper posturing of the body is vital for overall health of the system and bones. All in all, before jumping on to moderate to hard workout routines, we should engage in a few exercises that boosts up our core strength :

1. Criss-Cross

  • Lie on a gym mat with arms behind your neck
  • Bring your shoulder and head up, making sure the chin does not face down
  • Bring the knees towards your chest
  • In one count, extend the right elbow to your left knee
  • At the same time, extend out the right knee
  • On the 2nd count, bring the left elbow to your right knee, extending out the left knee
  • For alternate sides, try 10 times in 3 reps

2. Leg Circles

  • Lie on the mat and lay your palms parallel to the body
  • Bend the left knee, keeping the foot fully on the floor
  • Raise the right leg up towards the ceiling
  • Slowly, circle your entire leg clock-wise by bringing the leg out to the side, lowering it down then bringing the leg up from the left side
  • Perform once clockwise and then anti-clockwise
  • Try 10 counts each leg for 3 reps

3. Pendulum

  • While lying on the mat, extend the arms out to either side
  • Bring the knees up towards the chest
  • Lower both knees to the right side, keeping upper body straight up
  • Bring both the knees down to the right side
  • Bring them up together straight and bend to the left side
  • Try these workout for 20 counts in 2 reps

4. Scissor Kicks

  • While lying down, put your palms below your glutes
  • Raise your right leg up towards the chest, feet pointing up
  • Let the right leg fall back down, bring up the left leg and do the same action
  • Continue this for 10 counts in 3 reps

5. Single Alternate Leg Stretch

  • While lying on the mat, bring your arms, face and shoulders curling up
  • Raise your legs to be slightly above the ground
  • Alternatively, bring one leg towards the chest
  • Use your hands to pull the leg in
  • Let the leg extend out, bringing in the alternate leg
  • Continue this for 10 counts in 3 reps

6. Double Leg Stretch

  • Bring your shoulder and arms up
  • Bring both knees closer to the chest
  • As both knees are brought in, wrap your arms around the knees
  • Extend the leg out and at the same time, release the arms out towards the head
  • Continue this pose for 10 counts in 3 reps

7. Hip Dip

  • Initiate a side plank and keep the upper body lifted on your right arm
  • Balance your lower body on the right feet, keeping left feet over it
  • Keep your left arm behind your head
  • On first count, dip your hips down towards the ground
  • Raise it back and initiate the 2nd dip
  • Try this for 10 counts in 3 reps

8. Mountain Climber

  • Bring the body down in planking position and rest the body on your palms
  • Palms should be right below the shoulder line
  • Bring the right leg towards the stomach, keep for a second and extend it back
  • Bring the left leg in and perform the same action
  • continue this for 10 counts in 3 reps

9. Plank Leg Lift

  • Stay in the previous plank position
  • Lift the right leg up aligning it with the shoulders
  • Bring it down and raise the alternate leg
  • You can do it or 10 counts for 3 reps, alternatively

10. Plank Rock

  • In the plank position, sway your body towards the palms
  • Then sway or rock it back putting pressure on the heels
  • Keep your body engaged while in the exercise
  • Try 10 rocking for 3 reps

These exercise will build a stable core strength helping you perform intermediate to advanced exercises when your body is ready.

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