As a frequent fitness enthusiast, a strong core will protect your body from injuries and minimize back pains. Further, it will create a conducive condition to perform workouts in a smooth way. Moreover, you need a strong core also for balance and stability. Some of the exercises that help improve core strength are discussed here below.
Supine Toe Taps
These workouts are popular among many athletes who need core strength at all times. It is simply done while lying on the floor on your back, and so, you will need a yoga mat. While in this position and with your hands on your sides, you will raise both knees to form a 90 degrees angle. Then, lower one leg to the ground while the other one remains in position. Next, return the lowered leg back to 90 degrees. Do the same to the other knee and keep alternating until you reach 15 to 20 reps.
Most people know that planks are some of the best exercises for fitness of the core area. Here, the semi-dome will again come to your aid. It will be your elbow that supports as you lie in plank position. To compensate for the raised position caused by the semi-dome, your feet should only touch the ground with the toe tips. Now you can start the lateral toe taps in an alternating pattern for about 15 reps.
Stability Ball Dead Bugs
When it comes to core stability, this ball should always stay close to you. This workout starts in the same position as the supine toe taps. However, the hands will not be on the side but will hold the stability ball on one side while the other is supported by the knees. Make sure that the hip is raised before you start the reps. Now, you will need to straighten the right leg to the ground while at the same time you straighten the left arm backward. For the second rep, do the same to the left leg and the right arm. Repeat this sequence for 15-20 reps.
The last core strength exercise to mention is the single-legged deadlift. While standing slightly apart and carrying dumbbells in your hands, raise one leg off the ground and lean forward. In that position, lift your dumbbells up and down. Each leg should get about 15 reps.
BOSU Bird Dog
This exercise will only require a semi-dome to support the knees as you exercise. You are supposed to start with the left knee at the center of the semi-dome while you raise your right leg parallel to the ground and have both hands on the ground right in front of your shoulders. Now, raise the left arm to be parallel with the ground in front of you but make sure that the thumb finger is facing upright. Stay in this position for 15 to 20 seconds before doing the same to the other side. Always remember that some exercises are sure to promote strength especially when one uses a legit orale steroide, which could eventually promote strong bones.
With the above exercises, you are assured of maintaining not only a fit core but also a strong one. Make sure they are done in the right way and regularly.
Article Submitted By Community Writer