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]]>Dead Bug
Lie flat on your back, lift the arms up straight above your chest, palms facing each other (or with a weighted object). Legs and knees bent 90 degrees off the floor. Keeping the back flat to the mat and the abs engaged, straighten one leg, then bring back to start position and straighten the other leg. Do 10 reps on each side.
Side Plank Twist
Lie on one side on a mat, feet together, and lift up your torso and hips so the weight is on your elbow and the other arm is straight up towards the ceiling. Bring the straight arm down and thread it under the arm on the mat and then back up to starting point. Feel the twist in your obliques and waist. Do 15 on each side.
CPT, CSCS (@tyler6osu)Bird Dog
Start with your hands and knees on the mat and straighten the left arm and right leg, making sure not to shift the hips or shoulders, keeping the weight in the middle. Bring the knee to the elbow underneath the torso, hold for two seconds and straighten to the start position. Do 10 on each side.
Inchworm
Start by standing at the top of your mat and bend over to let the hands touch the toes and start walking, with the hands, to the other end of the mat, until you are in plank position. Hold there for two seconds and then walk the arms back to the feet and stand up straight. Do 15 reps.
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]]>The post 3 Good Reasons to Improve Your Core Strength appeared first on yourdailysportfix.com.
]]>Improve Overall Performance
A strong core is important because it stabilizes our body and supports it during any movement, whether it’s exercising, bending, or simply walking. That’s why strengthening your core muscles can improve your physical performance and make you stronger and faster.
Reduce Pain and Improve Posture
Weak core muscles can often lead to bad posture and severe back pain, especially for people who spend long periods of time sitting. Strong abdominal muscles can help support and stabilize your spine, which is the best way to reduce or prevent back pain.
Improved Quality of Life
As we said, every person can reap the benefits from core strength, not only athletes. Strong abdominal muscles will make everyday activities such as walking, running, or even sitting much easier. This boost of physical performance can greatly improve the quality of life and help you reduce any injuries or pain.
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]]>Side Plank
Lie on your side with the forearm on the ground and the elbow under the shoulder and your other hand straight in the air. Straighten your legs and keep the heels in line with your glutes. Lift your hips off the mat and hold for 45-60 seconds.
Forward Lunge and Twist
Start in a standing position with the feet together and, with or without a weight, step forward with one leg and lower into a lunge. Both legs should be bent to 90 degrees and the arms, at shoulder height, and abs twist over the forward leg. Return to start and repeat on the other side. Do 10 reps on each side.
Sprinter Sit-Up
Lie on your back with your hands by your sides and the legs straight on the floor. Sit up explosively and bring up the right knee towards your chest and the right arm back and left arm forward at 90-degree angles. Reverse with control and repeat on the other side. Do 20 in total.
Cross Body Mountain Climbers
Start in a tall plank position with your wrists under your shoulders and the legs straight. Drive the right knee to the left elbow and return to start position. Repeat on the other side and do as many as you can for 60 seconds.
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