Five suggested deep core exercises to bolster your strength and balance.
In a world where maintaining good health and fitness is essential, focusing on core strength is crucial for overall well-being. Core exercises not only help in building a strong and toned midsection but also play a vital role in preventing issues like back pain and promoting good spinal health.
Elethia Gay, a NASM-qualified trainer, yoga teacher, and founder of the Roots to Wellness program and the non-profit Hiking for Hope group, has curated a list of top five deep core exercises for strength and suppleness.
- Plank up-downs: This exercise requires maintaining a high plank position, lowering one forearm at a time to a forearm plank position, and then pushing back up. The time for this exercise can range from 30-60 seconds, with 1-3 sets.
- Leg raises: Lie flat on your back, lift both legs off the ground, and hold the position for a count of one or two seconds. Lower and repeat for 45 seconds, with 1-3 sets.
- Reverse crunches: Although specific time or set details were not provided in the article, reverse crunches are a great exercise to engage the deep core muscles.
- Mountain climbers: Start in a plank position, engage the core, lift one leg and bring the knee toward the chest, then alternating legs in a quick, running motion for 45 seconds, with 1-3 sets.
- Flutter Kicks: Lie flat on your back, engage your core muscles, and kick your legs up and down for 45 seconds, with 1-3 sets.
Deep core muscles, such as the transverse abdominis and multifidus, provide stability and support for the entire body, acting like a corset around the spine. They help with balance and stabilize other muscles around them, making everyday activities like walking, standing, and sitting simple and effortless.
In athletes, deep core strength is essential for power, balance, and coordination, as demonstrated by Serena Williams' use of her strong core in her tennis game. The outer core muscles help with spinal flexion and moving from side-to-side.
For more core strengthening exercises, consider trying the exercises mentioned in this article or learning how to do a dead bug. If you need help finding a new exercise mat, a guide to the best yoga mat can be helpful.
Remember, deep core strength is crucial for maintaining good spinal health and preventing degenerative conditions. So, let's get started with these exercises and reap the benefits of a strong and healthy core!
