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How to improve your core strength

To improve your core strength,first of all you should know "what is core". Core consist of group of deep layers of muscles in your trunk that helps to stabilize you to resist force of gravity and allow the movement of limbs without losing balance.
Basically core means center of body, a place where body's center of gravity lies and maintain balance during motion.
Strong core helps in weight lifting as it stabilizes lower back and enhances flexibility. For athletes having strong core helps them run faster and improving balance and coordination during running to prevent injury.

These are few exercises to strengthen your core muscles.

Plank

  • Get in push up position, put forearms on ground parallel to your shoulder .
  • Keep your elbow directly under your shoulder and toes on ground.
  • Tighten your abdominals and squeeze your glutes.
  • Keep your neck and spine neutral and keep straight line from head to toe and hold the position as long as you can.  

Hollow body hold


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  • You have to lie down flat on your back.
  • Make sure your arms and legs are held straight out from the body and hand and toes pointed.
  • Raise your shoulder and legs from ground with arm and head also raised.
  • Your lower back should remain in contact with floor.
  • You should be able to find lowest position that you can hold arms and legs without touching the ground and breaking lower back contact.                                                                                  

    Leg raise.                                                                                         

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  1. Lie down flat on your back with your legs straight and extended and your arms at your side.
  2. Now slowly raise your legs, try to keep them together and straight as you move them up.
  3. Stop when your sole faces ceiling and slowly bring them back.
  4. Dont let your feet touch floor and keep them hovering few inches off ground.
  5. keep your back flat on floor.
  6. Try to do minimum of ten reps of this exercise.

Mountain climber

           image credit:google images

  • Get in plank position,keep your hands directly below your shoulder.
  • Now lift your right knee and bring it close to your chest.
  • Try to keep your back straight and hips down.
  • Bring your right knee back to starting position as you lift at the same time lift your left knee toward your chest,this is one rep.
  • Do 10rep to make 1set.                                                                                                                 

Boat


       
https://www.freepik.com/free-photo/young-yogi-attractive-woman-paripurna-navasana-pose-white-ba_1282117.htm#page=1&query=Boat%20exercise&position=6

  • First sit down with your knee bent then lean back a little bit to keep your back straight.
  • Then hold your arm out in front of you while raising your feet off the ground with legs together.
  • Now extend your leg straight to form V shape.
  • Spread your legs and raise your arms, hold on to this position as long as you can.
  • Dont try too hard in the beginning.
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