core

    3 WAYS TO STRENGTHEN YOUR CORE

    3 WAYS TO STRENGTHEN YOUR CORE 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

    Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. A stronger core leads to better balance and stability in daily activities and can prevent serious injury to the neck, back and spine. In fact, most physical activities depend on stable core muscles. These exercises do not require any fancy equipment and can be performed in the comfort of your home in a matter of minutes.

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    #1 Planking
    Planking remains the definitive core exercise. It involves minimal movement but does require you to support your body weight on your forearms and toes while holding your body in a straight line from shoulder to ankles. The good news is beginners can begin training in as little as 30 second intervals once a day — and build up to 2 minute planks. This is the best exercise for conditioning, improving posture and balance, and all around toning.

    Benefits to planking includes:
    + reduced injury to back and spinal column
    + increased metabolism
    + improved posture
    + improved overall balance
    + improved flexibility

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    #2 Side Planks
    While planks are an overall workout exercise, the side plank puts particular focus on our mid section and abdominal wall that plays a prominent role in averting lower back pain.

    Start on your side with your feet together and one forearm directly below your shoulder. Contract your abs and raise your hips to align with head and feet. Hold the position in 30 second intervals once a day — building up to a 2 minute plank. Repeat for both sides.

    TIP. Be sure to engage your abs at all times and breathe!

    #3 Avoid being a sitting duck
    Sitting for long period of time can lead to compressed discs in the spine. Be mindful of how long you’ve been sitting and take frequent breaks (once every hour for at least 15 minutes) to ease an arched back or tilted pelvis. Especially if you are not engaging your core while sitting at your desk.

    A simple yet effective exercise for building core stability is to draw in the abdominal muscles (think about your belly button pulling away from your pantline), hold for five breaths, and then relax. Repeat 10 times. Repeat 10 times a day.

    SHOP the WHAT IS CORE? AND WHY DO I KEEP HEARING ABOUT IT? eBook to learn more about core muscles, the difference between ab training and core training and what the benefits are to having a strong core + bonus core exercises.

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