5 Exercises To Help Build Your Core Strength

We are increasingly becoming aware of the importance of staying fit. Whether it is to lose weight, to tone the body or simply to keep up the fitness levels, we are all getting actively involved in physical exercise. However, most of us focus majorly on cardio and weights, which are aimed at increasing your stamina, enhancing the calorie burning, reducing fat and developing muscles and muscle weight. It is also equally important to indulge in some forms of workout which focus on your core helping increase the core strength.

Core strength focuses on the major muscle groups which are associated with various movements of the body. On a daily basis, we perform different activities which involve bending, lifting and folding of joints; building you core strength helps maintain better posture while performing your daily duties and reduce the stress from your muscles as you go about doing your work.

Here is a list of 5 exercises which you can take up to strengthen your core. All of the 5 workouts combined together can be completed within 15-20 minutes and the best part is that all of these exercises can be done at your home!

Plank

Begin face-down on the floor, propped up on your forearms, knees and feet together. With your elbows under your shoulders, lift your torso, legs and hips in a straight line from head to heels. You can start by holding this position for 30 seconds with 10 seconds rest and gradually increase the duration to 60 seconds or more.

You can start with 2 reps. Remember to take deep breaths while holding the plank. This helps you strengthen your core and also tones up your belly, arms and thighs.

Superman

Lie on your front, with your arms and legs extended. Raise your head, your right arm and your left leg about 10-15cm off the floor. Hold for a count of three, then lower back down to the start position. Repeat with your left arm and right leg. Breathing regularly helps in holding the position properly. You can do up to 10 reps of this on each side.

Bridge

Lie on your back, with your legs bent to 90 degrees, your feet flat on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for five to 10 seconds. It helps to breathe out while you lift your pelvis and breathe in as your lower yourself. You can do 10-12 reps of the bridge.

Metronome

Lie on your back, knees bent and raised, ankles parallel to the ground, feet lifted and arms extended to your sides. Rotate your legs to the left, bringing your knees as close to the floor as possible without touching it. Return to the centre, then move your knees to the right side. Do 10-12 reps on each side. Remember to breathe in as you move your legs to the side and breathe out as you lift them to return to the centre.

Side Plank

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your weight supported on the forearm and right foot, extend your left arm above your shoulder. Not only are these exercises extremely effective, they can be easily done by anyone, even someone who has not done any workout in a long while.