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9 Simple Poses To Create Core Strength at Home
Do you feel that you need to strengthen your core? Looking for a workout you can do in the comfort of your couch? It’s good news for you! Let me show you 10 simple yoga moves that work your core to help you become more balanced and strong. Only a mat and some motivation are needed; being at a gym or having special equipment is not required.
What Makes the Core Important
Your core goes beyond just the area of your abs. All the muscles in your gut, back and hips fall under your core which is there to support your spine. Having a good core keeps your back supported, reduces pain and maintains your stability and balance when you move around. Strengthening your core is useful when shopping, carrying children or playing.
A Few Quick Preparation Steps
Be sure to watch out for your own limits before doing these poses. Don’t force yourself to go too hard. centre your attention on your breathing, it will lead you. Breathe in slowly, pay attention to exhaling completely. Yoga is comfortable on a mat or carpeted floor. Regular practice, however short, will help you improve the most.
1. The Yoga posture called Cat-Cow Pose (Marjaryasana-Bitilasana)
It will gently stretch your back and make your core muscles work. Bring yourself onto your knees and hands, so your hands are on the ground under your shoulders and your knees are directly above your hips. During your inhale, round your back, pull your belly toward your spine and raise your gaze (Cow). When you exhale, curve your back, tuck your chin and pull your navel towards your spine (Cat). Try the move for 5 to 10 rounds, with each breath.
2. In Plank Pose (Phalakasana), your hands and toes support your whole body weight
Plank greatly improves the strength of your core. Get into a plank position by putting your hands under your shoulders and straightening your body from the head to the heels. Pull your abdominal muscles in, so your hips don’t fall low or lift up too far. Hold the position for no less than 30 seconds and as long as you can keep your form correct. The hold in this pose makes you strong and helps your endurance.
3. Forearm Plank
Should full plank be too hard, you could try a forearm plank instead. On your stomach, bend your elbows so that they are under your shoulders. Keep your body straight, bringing your core muscles to work as in a regular plank. Doing this variation may not be as hard on your wrists and still gives you good core exercise. Continue the movement for as long as you do plank exercises.
4. Boat Pose (called Navasana)
Boat pose targets directly the rectus abdominis, the muscles that create the “six-pack”. Place your mat on the floor, bend your knees and put your feet flat. Lean away from the exercises-box until your shins are parallel to the floor and your feet are off the ground. If you want the exercise to be harder, place your legs into a tripod shape with straight legs. Maintain a lifted chest and strong core. Hold the position for about 15-30 seconds.
5. Russian Twists (beginners version of boat pose)
Russian Twists follow Boat Pose by also working the sides of the waist. Get into Boat Pose with your knees bent initially. While twisting left and right, slowly bring your arms (or a light weight) close to the floor beside your hips. Hold your abdominal muscles firmly under control. Do 10 to 15 twists on each side. The side muscles are really worked by this movement.
6. Bird-Dog Pose
By doing Mountain Pose, you build your core strength and learn to maintain better balance. Begin in a position where you are on your hands and knees. Holding your core involved, lift your right hand in front of you and lift your left leg behind without letting your hips swing. Breathe out during the hold before coming back to the starting spot. Do the same steps on the opposite leg. Perform 5-8 times on each side.
7. You can also try Tabletop Crunches (Modified Crunch)
Try lying face-up with your knees bent at right angles and your shins parallel along the floor (tabletop position). Have your hands either behind your head or across your chest. On an exhalation, lift your head and shoulders up, while drawing your abs in and return to the beginning position on an inhalation. Do between 10 and 15 bicep curls.
8. Leg Raises
They are useful for strengthing the muscles in your lower abdomen. Proceed by lying on your back and you may use your hands beneath your lower back for additional support. Fix your legs so they are straight or bend them gently away from your body. Bring your legs slowly down to the floor, hold them there a moment and then raise them back. Avoid letting your lower back arch. Do 10-15 exercises where you control each movement.
9. Also called Bridge Pose (Setu Bandhasana)
While most of the work happens in the back when doing Bridge, it also works the muscles in the core and glutes. Set yourself up on your back, bend your knees and put your feet flat on the floor with your hips apart. Put pressure on your feet, raise your hips off the floor and tighten your glutes and core muscles. Try to establish a straight line that goes from your shoulders down to your knees. Keep the pose for 30 seconds.
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Taking Initiative
Doing these core-strengthening poses regularly can help you feel much better. Begin at a mild pace, keep working regularly and enjoy your successes on the way. Getting stronger in your core translates to being healthier and fitter, anywhere and everywhere. Enjoy the process of making yourself more stable and powerful!
