One of the most spoken-about exercises in the UK and the world is targeting the core. When you converse with your trainer in your personal training in Alderley Edge, you will most likely be told that the regimen they have planned for you includes these exercises. The muscles that are part of this area are significantly crucial to the body and should be strengthened to ensure a person remains in optimal health. In this blog, we will look at why core building exercises are necessary and which ones you can include in your fitness program.

Why are exercises strengthening the core essential?

The core muscles are found deep within the abdomen and back and are attached to the spine and pelvis. They have two primary functions; ensure the spine does not bear the excessive load and transfer force from the upper part of the body to the lower one and vice versa. Doing exercises that strengthen this region can maintain good posture and avoid neck pain and injury to muscles, disks, and ligaments. Therefore, you can perform physical activities to the best of your ability.

What are the exercises you can do?

While many exercises target the core muscles, we will be looking at five main ones that help everyone, regardless of their body type.

Plank

It is the go-to exercise for strengthening core muscles and is included by all our personal trainers in Bowden and the rest of the UK. It is a simple exercise that is highly effective and can be performed anywhere. There are also many variations one can do to target specific muscles. To do the basic one, you need to face the ground with your body straight on the floor. Then keep your hands directly under your shoulders and your toes firmly on the floor before lifting your body until your head is in line with your back. This helps engage the core muscles. You need to hold the position for 20 seconds or more without compromising it.

Hollow body hold

This exercise has no movement. All you need to do is maintain the correct posture for as long as you can. To do it, you need to begin by laying on the ground with your legs extended and arms on your side. Then contract your abs, which engages the core, while keeping your lower back firmly on the ground. Then raise your legs 2-3 inches above the floor and your head 1-2 inches before extending your arms behind you. You should try to hold this position for 30 seconds or as long as you can.

Superman

It is an exercise that not only targets the cores but nearly all muscles in the body, making it a brilliant one to include in your training regimen. You need to lie down with your face on the floor, arms overhead, and legs wholly extended. Then engage your core, back, and glutes as you simultaneously raise your arms and legs a few inches above the floor. You should ensure that your neck and back are in a neutral stance and hold the position for five seconds before bringing them down. It is necessary that you do this ten times or more.

V-UPS

It can be a challenging exercise for a beginner, but it is incredibly beneficial for the core muscles. You need to lie on the floor with your face up, legs and arms straight, and lifted slightly above the ground. Then raise your torso and legs together as if you are trying to touch your toes. Then lower yourself back down again. You need to repeat this ten times or more in three sets for maximum benefit. You can increase the reps depending on your fitness level.

Plank knee crosses

It is a modification of the plank which targets the cores even more. To do it, you need to be on the floor and get into a push-up or an ab plank position. Then, squeeze the abs, move your left leg up to your right elbow, and bring it back. Then repeat it with the other leg. You need to continue doing this until there are 15 to 20 repetitions on each side.

The above exercises are brilliant for strengthening your core and do not require any equipment. Therefore, make sure to speak to our personal trainer in Wilmslow or the location closest to you and incorporate them into your training program.