Core strengthening .

what core strength means? 


A core-strength exercise strengthen Your core muscles, including your abdominal 
muscles and the muscles around the pelvis.strong core muscles make it easier to do many physical activities You can do core -strength exercise on a carpeted floor or mat. 



what are core muscle in the body 

major muscles included are the pelvic floor muscles transverus abdominins, multifidus, internal ans external obliques, rectus abdominins, erector spinaee sacrospinalis 
especially the longissoums thoracis,and the 
diaphragm. minor core muscles include the 
lastissimus dorgi, gluteus maximum and, trapezius 




The benefits of core Exercise 

Core exercises improve. your balance
and stability, core exercise train the muscles in your pelvis lower back hip and 
abdomen to work in harmony this lead 
to better balanced and stability, weather on 
the playing filed or in daily activity. 



In this article we will be taking an
in dept look at the Anatomy of the core
it's significance in yoga, and the best practice for making the most of Your core condition.



Practice these 5 yoga poses To build serious core strength 


      
                                     




                                
1.cosmic Egg pose 

Yes, that’s really the name! This is a great pose to warm up and bring your awareness to your core strength. It might look easy, but focus on steady breathing and this will quickly become a challenge


                                 

How To Do It:

Start seated and bring your knees together, hugging them into your chest
Wrap your arms around your legs to hold
Lift your feet off the ground as you lean back slightly to find balance
Engage the lower abdominal muscles to avoid rounding your back
Roll your shoulders back and draw the shoulder blades down while keeping your gaze forward
Hold for 10 breaths, or until you can no longer maintain proper form


Variation: To make this more challenging, bring your arms out to the sides parallel with the floor.





2.Plank pose 

Plank is my favourite core strength exercise this post is trending and toning your entire body specifically your  abdominals,your back, and you shoulder.


                 
                                 


How To Do It:

Start in a tabletop position with your hands directly under your shoulders and your knees on the ground under your hips
“Starfish” your hands to spread your fingers as wide as possible
Protract the shoulders by pressing your hands into the mat and spreading the shoulder blades away from one another
Tuck your toes and lift your knees off the ground as you step the feet back to create one straight, powerful line from your shoulders to your heels
Be conscious of the hips and don’t let them sag too low or lift too high, your body should create a nice diagonal line
Hold for 10 breaths or until you can no longer maintain proper form

Variations: To make this more challenging, add Mountain Climbers. Inhale as you bring your right knee towards your right elbow, exhale to send it back. Alternate side with Your breath 




             3.Forearm plank.             
        

Similar to plank pose above but little more challenging this is a great post for building 
up your endurance and you lowerback it




How To do it :


Start in a tabletop position with your hands directly under your shoulders and your knees on the ground under your hips
“Starfish” your hands to spread your fingers as wide as possible
Protract the shoulders by pressing your hands into the mat and spreading the shoulder blades away from one another
Tuck your toes and lift your knees off the ground as you step the feet back to create one straight, powerful line from your shoulders to your heels
Be conscious of the hips and don’t let them sag too low or lift too high, your body should create a nice diagonal line
Hold for 10 breaths or until you can no longer maintain proper form

Variations: To make this more challenging, add Mountain Climbers. Inhale as you bring your right knee towards your right elbow, exhale to send it back. Alternate sides with your breath






4.fallen Triangle with leg lift, 


add this exercise daily in your workout routine. 


Start in Downward Facing Dog
Crunch your right knee in towards your chest
Pivot towards your left, and bring your left heel to the mat while simultaneously lifting your left arm straight up towards the sky
Keep your core strong to avoid the temptation to let the hips sag or the butt to stick out
The shoulders should be stacked over the right wrist
Straighten the right leg, and keep the right foot on the mat, or lift it up for more intensity
Hold for 5-10 breaths on each side, or until you can no longer maintain proper form



5.Boat pose .

 this pose is classic yoga pose for core strength its strength both the abdominal muscles and the hips flexors 




How To Do It:

Start in a seated position and draw your knee towards your chest
Hug belly button to spine to activate your core strength, and lift your feet off the ground
Balance on your tailbone
Straighten the legs, point through the toes, and press the big toes together
Avoid rounding the back
The arms are straight and parallel with the floor
Hold for 10 breaths or until you can no longer maintain proper form

Variations: To make this easier, bend the knees so shins are parallel to the mat. To make this harder, bring the arms up overhead with the biceps right by the ears, and hold a yoga block in between the hands







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