12 Exercises To Build A Stronger Core And Posture
Your core muscles are the central link connecting your upper and lower
body. The majority of your motions either originate in your core, or move
through it.
No matter where motion starts, it moves through the core to adjoining
joints. Weak or inflexible core muscles can impair the functioning of your
arms and legs. A strong core also enhances balance and stability. It can
help prevent falls and injuries and a strong, flexible core affects almost
everything you do.
Weak, tight, or unbalanced core muscles can affect you with almost every
movement you make. Over training abdominal muscles whilst avoiding muscles
of the back and hips can hinder you with injuries and cut athletic
prowess. If six pack abs are your goal, then it’s essential to rid body
fat through diet and aerobic exercise. Then build strong abdominal muscles
by adding weight and increasing reps and sets of your workout.
In this workout, you will be combining stretches and core exercises to
improve your posture, range of motion, strength and flexibility! Complete
each exercise one after the other for the recommended number of
reps.
Perform three sets before moving onto the next. You won’t need any
equipment for these. Try this routine up to five days a week for a
stronger, more flexible body.
X shape Swimming:
Targets:
■ Back.
■ Glutes.
■ Shoulders.
How To Do It:
■ Lie face down with your arms and legs opened into an X shape on
the floor.
■ Lift your chest, thighs and arms off floor. Your eyes should be
gazing down and your neck in line with your spine.
■ Lift your left arm and right leg slightly higher, then quickly
switch sides.
■ That’s one rep.
■ Do 20 reps as quickly as possible, trying to keep your torso
steady as your arms and legs flutter
Bow Pose:
Open up the whole front of your body, those muscles can get tight.
How To Do It:
■ Lie face down with your knees bent and slightly wider than
hip-width apart.
■ Reach your arms back to grab your ankles.
■ Lift your thighs and chest off the floor as high as
possible.
■ Try to bring your head in line with your heels.
■ Hold for up to 30 seconds.
Balancing Side Plank:
Strengthen your obliques whilst also working your inner thighs and
shoulders with this plank variation.
How To Do It:
■ Begin in a modified side plank with your left hand extended under
your shoulder, your left knee bent on the floor, your right leg extended
straight and the bottom of your foot pressed flat to the floor.
■ Your hips should be stacked.
■ Draw your abs in tight toward your spine and lift your left leg
off the floor, bringing your left foot to the inside of your right knee,
crossing your left knee slightly over the mid-line of your body.
■ Hold for 10 seconds and repeat on the other side.
Seated Hurdler:
Open up the hamstrings and hips with this relaxing stretch that can be
done immediately after the balancing side plank pose.
How To Do It:
■ Sit with your left leg extended and your right knee bent and open
to the side with the bottom of your right foot pressed against your left
thigh.
■ Bend forward from your hips and reach toward your left foot,
grabbing hold of your toes or shins.
■ Hold for 30 seconds, and then repeat on the other side.
Seated Hover:
This is definitely a challenge for your core!
How To Do It:
■ Begin by sitting cross-legged (or if you’re able, in lotus pose)
with your hands just outside your hips and pressed into floor.
■ Tilt your pelvis up, and round your back.
■ Scoop your abs in deep toward your spine while pushing down into
the floor with your arms to lift your hips off the ground.
■ Hover and hold for up to 30 seconds.
■ For the next set, cross the opposite leg in front.
■ If your hips don’t come off the floor yet, work on the tilt and
scoop.
Hip Opener:
Relax your back and hips with this restful stretch.
How To Do It:
■ Simply lower your hips to floor from the hover position and fold
your body over your legs.
■ Reach your arms out in front of your body, on the ground to
stretch your hips.
■ Hold for up to 30 seconds.
Kneeling Hinge:
Engage your thighs and abs with this move.
How To Do It:
■ Begin kneeling with your legs about hip-width apart, your toes
pointed behind you, and your arms extended out in front of your chest,
palms facing down.
■ Brace your abs and maintain a straight line from your knees to
your head.
Hinge back as far as possible.
■ Return to starting position.
■ Do 10 reps.
Camel Pose:
Stretch your:
■ Chest.
■ Thighs.
■ Hips.
■ Back.
How To Do It:
■ From the starting position of the kneeling hinge, press your hips
forward, arch your back and reach your hands back toward your heels.
■ To make this move easier, tuck your toes under to bring your heels
closer to your hands.
■ Hold for up to 30 seconds.
Opposite Arm And Leg Reach:
Ready for this challenging move?
How To Do It:
■ Start on all fours, brace your abs, extend your right arm by your
right ear and extend your left leg out behind your hip.
■ Your leg and arm should make a straight line through your
torso.
■ Hold for one to five seconds.
■ Trying not to shift through your body, lower your arm and leg and
switch sides.
■ Imagine trying to balance a cup of tea on your lower back during
the entire exercise.
■ Do 20 alternating reps.
Balancing Quad Stretch:
Continue to work your core muscles and stretch your:
■ Quadriceps.
■ Hip flexors.
■ Chest.
How To Do It:
■ From all fours, extend your opposite arm and leg.
■ Bend your knee and try to grab hold of your foot with your
opposite hand.
■ Pull your foot in toward your body and lift your leg as high as
possible.
■ Hold for up to 30 seconds.
■ Repeat on the opposite side.
Knee Pull Plank:
Target your abs while engaging your entire body with this plank
variation.
How To Do It:
■ Start in a full plank, with your feet together and your arms
extended straight underneath your shoulders.
■ Bend your right knee in toward your chest, scooping your abs in
toward your spine and allowing your back to round slightly.
■ Pulse your knee closer into your chest 10 times, drawing your abs
in tighter as your knee pulls in.
■ Repeat on the opposite side.
Pigeon Pose:
Open up tight hips and inner thighs with this final stretch.
How To Do It:
■ Transition from your last set of knee pull planks by lowering your
lifted leg to floor, turning your knee out to the side and bringing your
heel forward.
■ Slide your back leg down into the floor, pointing the foot behind
you with the top of your foot resting on the floor.
■ Lower your upper body to the floor, bend your elbows and rest your
head on your hands.
■ Keep your upper body lifted with your hands on the floor for less
intensity.
■ Hold for up to 30 seconds.
■ Repeat on the opposite side.
