The second month of the year 2019 has finally begun!
And you must have wasted the first month just like every year. Am I right? With the beginning of every different year, you must have been made some resolutions this time as well. People are getting more conscious about their fitness and health. One of your New Year resolutions must be “Fit Body” throughout the year.
If you are thinking of staying fit the whole year then you must follow some basic exercises!
These exercises will not only improve your physique but will also lead to strong core muscles. Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a 20-pound toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture at your desk.
Build your stamina and transform your body to do more and more physical activities.
It’s time to go raw and basic…!
As you know that the core is one of the most important muscles of the human body. So these exercises are especially made to strengthening it.
Check out these core exercises!
Firstly begin with the easy exercise i.e. Crunches. For this you have to lie down on your back on a mat. Keep your face towards the ceiling and bend your knees. Now lift your chest in such a way that you aim to touch your chest to your knees with your hands supporting your neck. Repeat this exercise at least 20 times.
2. Planks Hold (Side/Front both)-
Planks are one of the easiest exercises to strengthen your core muscles. Just like crunches, lie down on a mat and keep your hands near your chest. Now lift your body as you are doing pushups. In side planks you have to lift your body in sideways. Maintain your body balance for as much time as you can.
You must be familiar with this exercise already. Lie down on your mat facing the ground. Keep your palms by your chest, shoulder-width apart and let your toes touch the ground. Then, lift your upper body with the help of your palms applying pressure on your core. Repeat this exercise at least for 5-10 reps!
4. Russian Twist-
Lie on your back, then raise your chest at an angle and make sure your legs are bent. You could even keep your legs slightly in the air to work your core muscles more. You can also use a ball to do this exercise. Repeat the exercise for 10 times on each side.
5. Mountain Climbers-
Begin with a classic plank and then bring your right knee to your chest applying pressure on your core muscles. Don’t forget to switch between both the knees. I would suggest repeating the same exercise 10 times on both the side.
6. Bicycle Crunches-
Instead of above mentioned classic crunches, go for bicycle crunches. Just like other exercises, lie down on a mat and pedal your knees like you are riding a bicycle. Then try to touch your elbow to the opposite knee every time you pedal. Repeat the same exercise for 10 times on each side.
7. Hip Lifts-
This exercise not only strengthens your core muscles but also your lower back and buttocks. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat the hip lifts at least for five times.
8. Abdominal Chair Crunch-
If you want to reduce your lower back pain then go for this chair crunch. It also increases abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind you head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and you core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger.
Before doing the hardcore workout session, it’s better to do the above given exercises. If you have any kind of health issues or part injuries, then seek the permission of your doctor first. If you face any kind of pain while performing the exercises, then do no continue the workout. I hope you get the desire body this year! *wink*
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