Healing core exercise means exercise that helps make your body’s core strong. Slowly fix the inner muscle of your belly and gradually make you healthier. It’s not just limited to belly workouts-these helps you lower back, upper back and overall body as well.
Who Should Do These Exercise?
There’s no specific type of person who must do it or not do it-we all do some daily work and we feel pain in different parts of the body. So, both healthy and sick people can do it. But for people with the following issues, this is especially helpful:
Those who have lower back or back pain.
Women who are in the post-pregnancy stage.
People whose body posture is not right or need to sit for long hours.
Those who can’t balance their body properly.
People who exercise irregularly.
Core Exercises
1: Pelvic Tilt
Lie on the floor with your knees bent. Slowly lift your lower back upward and then bring it back down. Make sure your back stays connected to the floor. Do 3 sets of 30 reps. This keeps your lower back & pelvic muscle strong and improves posture
2: Heel Slides
Lie down on the floor with both knees bent. straighten one leg and lift it up, then slowly bring it back down. Do the same for the other leg. Do 3 sets of 20 reps. This activates your lower core, makes it strong and keeps your muscle tight.
3: Bird Dog
Sit on all fours-both hands and knees like in a dog position. Raise your right hand & left leg straight together. Hold for 1-2 seconds, then switch to left hand & right leg. Do 3 sets of 20 reps. This increase core strength, glutes muscle and spinal stability.
4: Dead Bug
This is basically the opposite of bird Dog. Lie on your back, lift both hands and legs up. Now slowly lower one leg and the opposite hand at the same. Do 3 sets of 20 reps. This improves core balance, body coordination and stability
5: Diaphragmatic Breathing
Sit or lie down-however you feel comfortable. Take a deep breath filling your belly, hold it for 4-5 seconds, then slowly release it. Keep doing it as long as you can. This keeps your nervous system calm. relaxes core muscle and reduce stress.
6: Supine Bridge
Lie on your back with feel flat on the floor. Raise your hips upward, hold for 5-6 seconds, then slowly lower back down. Do 3 sets of 20 reps. This strengthens your lower back and glutes.
How Many Sets & Reps Should You Do?
You don’t have to strictly follow what i said. You can do more or fewer reps depending on your comfort. No need to rush-slowly increase time and stay consistent.
Warning Signs During Exercise
If you feel sharp chest pain, stop right away. it’s hard to breathe, pause and drink water-rest first. You feel dizzy, stop for the day. Continue once you feel okey again.
How to Stay Consistent with Your Exercise Routine
Struggling to stick to your workout plan? Here are simple, proven strategies to keep you motivated long term.
Why You should Do These Exercises
1: They reduce many types of pain like in the back, neck, waist. They’re perfect for weak muscle and make your body’s muscle immunity stronger.
2: Improve posture-helps people who hunch while sitting or walking. Keeps body balance.
3: Regularities breathing- Helps your heart and brain, improves your ability to work.
4: Reduce stress-calms the brain, keeps nervous away, helps you focus.
5: With time, you lose fat, skin stays tight and abs slowly start showing.
6: You body becomes fit & muscular-you look good in any outfit, and you might stand out in a crowd.