Exercises For Strengthening Core Muscles

Core Muscle And Types Of Core Muscles:

Core Muscles are the intricate muscles of the human body. They extend from abs which are also known as six-packs. Among the core muscles, many of the tissues are hiding under the people’s exterior musculature. There are seven core muscles:

1. Rectus Abdominis: These are the muscles located in the front of the abdomen.
2. Internal Abdominal Obliques: In the opposite direction of the external abdominal obliques, you will find internal abdominal obliques of a human body.
3. External Abdominal Obliques: On the sides of the abdomen, pointing downwards diagonally, you will find external abdominal obliques on either side. 
4. Pelvic Floor: Pelvic floor is the muscles that you will feel only when you try to hold your urine. 
5. Transverse Abdominis: These are around the spine muscles. They are also the most profound muscle tissue of a human body.
6. Glutes: Glutes are the hip movement muscles.
7. Scapular Muscles: It includes the muscles or bones present at the back and on your upper end of the shoulders.

Thus, the function of these muscles is to stabilize the spinal cord of a human body and provide firm and robust support to it while performing daily activities. Moreover, it also helps to protect the body from having any undesired hip, back, or knee pain.

Exercises To Improve Strengthing Core Muscles:

1) Abdominal Crunch:

Steps to perform abdominal crunch:

1. Lie on the floor in such a way that your feet are placed on the wall bent at 90-degree angles.
2. Now try to tighten your abdominal muscles.
3. Put your hand across the chest in the opposite direction.
4. Raise your upper body parts such as shoulders and head off from the floor. 
5. Do not strain your neck much.
6. In this position, take 3 – 4 deep breaths and return to the resting position.
7. After a few seconds, repeat and try to do 10 – 15 sets.

2) Abdominal Press With The Help Of Single Leg:

The following are the steps to do abdominal press exercise to strengthen your muscles:

1. Lie down with the bent knees on your back.
2. Try to keep back in the neutral and relaxing position. Avoid arched or pressed position of back on the floor. 
3. Now try to tighten abdominal muscles without tilting your hips.
4. Raise your left leg and bent it at 90-degree angles off the floor.
5. Rest your left hand on the knee top.
6. Now with the help of abdominal muscle and by keeping an arm straight, try to pull your knee against the hand side.
7. Hold on your breath for a few seconds and do a deep breathing exercise for 3 – 4 times in the same position.
8. Rest for a few seconds in the start position and repeat the same process for the other side.

3) Bridge Core Muscle Exercise:

The steps to do bridges uniquely are:

1. Start the exercise by lying down on the back with bent knees on the floor.
2. Try keeping your back in the neutral position, i.e., no archness or pressure on the back.
3. Without tilting your hips, tighten your abdominal muscles.
4. Now pick your body from the hips end and stay in the aligned position from the floor.
5. Do not bend your knees and shoulders.
6. Stay in this position and take 3 – 4 deep breaths.
7. Now come back to the original start position and rest for a few seconds.
8. Repeat the same for 3 – 4 times.