Core strength

AT FIRST....

What is core....and what are the muscles involved in it....?

     The term "CORE" in human body refers to middle back, lower back, abdomen and hip region.
The considered major core muscles are.....

1. pelvic floor muscles
2. transversus abdominis
3. multifidus
4. Internal and external obliques
5. Rectus abdominis
6. Sacrospinalis
7. Longissimus thoracis
8. Diaphragm
9. Latissimus dorsi
10. Gluteus maximus
11. Trapezius.

Benefits of strengthening your core

• Improvement in overall body performance.
• Prevents from back pain.
• Helps to maintain good torso.
• Prevents from injuries while doing workouts.
• Increases power and strength.
• Improves the movement control.
• Good balance and posture control.

  Now its simple to be stronger by strengthening your core.There is also an great advantage in strengthening of core is flat tummy.

   By doing core strength exercises simultaneously it also helps you fat loss soon.

The simple workouts for strengthening your "CORE"

1.Plank

2.Side plank

3.Suitcase carry

4.Deadlift

5.Squats

6.Overhead press

7.Bench press

8.V-sit hold

9.Twists

10.Swiss ball pushups

Sample Workout routine

Chest press - 3 x 15 

Over head shoulder press dumbbells - 3 x 20

Dead lift - 3 x 10

Squats - 3 x 12

Hanging leg raise - 3 x 25 

Standing twist - 1 x 100 (100 reps on each side)

Follow this from Monday to Friday. Add weights for more fast result.Do the motion controlled otherwise it leads to injury.

You can follow this routine or you can design it on your own.

By Maulaana akbar.

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