Lifestyle Health and Wellbeing 25 Jul 2016 Fitness routine perf ...

Fitness routine performance by applying various exercises

DECCAN CHRONICLE. | MANISH JASWAL
Published Jul 25, 2016, 12:35 am IST
Updated Jul 25, 2016, 12:35 am IST
Strong core muscles are important if you want a great physique. Challenge and tone your abs with this simple yet effective workout.
Commando mode
 Commando mode

Fitness is something that goes beyond spending long hours in the gym and regular exercises. Even though these elements are essential and do create an impact on physical performance, strength etc. It is in our mind to push ourselves and challenge our capabilities. This is easily translated to our fitness routine as well. A gym junkie aims to build a stronger core, do exercises that enhance his performance by applying various exercises.

This workout program has been specifically created to build that core stronger better than ever. Core exercises help build stabilization in the body, tone muscles, improve posture and strengthen the midsection greatly, crucial factors that reduce that chance of injuries.

 

Walking Pike upsWalking Pike ups

Pike walk is a bodyweight exercise that strengthens the upper body and core. The pike walk also stretches the hamstrings and glutes. This is exercise is essential for building shoulder stability and coordination. 1) Lie on the floor in a push up position. 2) With your feet planted on the floor, move back with your hands as if you are walking backwards. As you go backwards flatten your feet to the ground. Try and bend towards your abdominals as much as possible. 3) Return to starting position. Do 5 reps of 3 sets. Increase the reps overtime the further strengthen your core.

 

Vertical Leg Crunch
This is one of the most effective ab exercises to build a stronger core. An isolation exercise that works on all muscles in the abdominals- in the upper and lower section. 1) Lie flat on the floor with lower back pressed to the ground. 2) Place hands behind the head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. 3) Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. 4) Exhale as you contract upward; inhale as you return to the starting position. Beginners towards this type of exercise can use a wall to support your legs vertically. 5) Do 10-12 crunch reps of 3 sets.

 

Foerarm PlankFoerarm Plank

Most commonly known as a standard plank. This is a popular form of isometric training, which involves contracting the muscles. Plank exercises, in particular, benefit multiple factors of physical fitness and your general well-being. 1) Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. 2) Your body should form a straight line from your shoulders to your ankles. 3) Brace your core as if you were about to be punched in the gut. 4) Hold this position for 30 second while breathing deeply. Repeat with 2 sets. Overtime increase the time you hold the position to enhance the core further.

 

Bird DogBird Dog

The exercise improves core strength and stability in the lumbar spine. It further targets the abdominals and glutes. 1) Lie in a kneeling position. Place your knees under your hips and your hands directly under your shoulders. 2) Reach your right arm past your right ear and simultaneously extend your left leg behind you. Both of these extended limbs should be parallel to the floor. Look down so your neck remains straight. 3) Keep your belly firm and prevent your spine from arching as you pause for a count or two. Change sides to complete one rep. 4) Do 8-10 on each side of sets.

 

Segment rotationSegment rotation

The exercise primarily works out the oblique muscle group, which adds power to your rotational movement. Athletes or general movement that involves a lot of twisting around the midsection greatly benefits from this exercise as it reduces the possibility of injury. Stronger abdominals and back muscles reduce the pressure on the spine. 1) Lie on your back with your knees bent and your back in a neutral position. Tighten your ab muscles. 2) Keeping your shoulder planted on the floor. Let you knees fall slowly to the left. Bend as much as you can. You should feel a stretch not pain. 3) Hold for 3 breaths and return to starting position. Repeat on the other side. 4) Do 10-12 on each side, 3 sets.

 

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