Strong Core Muscle Research Paper
Core muscles refer to your abdominal muscles, although it takes more than developing your ab muscles to build it up. The muscles in your back, hips and pelvis must also be exercised if you want to develop a strong core.
Having strong core muscles is essential for any modern woman. The demands of career and family (especially if you have infants and toddlers to lift and run after) make it imperative that we have core strength so we can do most physical activities with ease and facility. A weak core is also a major factor in the lower back pains shared commonly by most women. Falls and slips can also be traced to this since a poorly developed core makes a woman lose her balance easily.
There are core exercises that most women can follow to …show more content…
This works the various core muscles. Begin by lying on your back with your knees bent. As you raise your hips off the floor, make sure that your ab muscles are tight. Hold position for about 3 seconds before going back to start position and repeating the exercise for 20 times.
*Plank Abdominal Exercise. Begin the exercise in plank position. Your forearms and toes should be touching the floor while your body is straight and rigid and your head is relaxed with your eyes on the floor. Hold this position for at least 10 seconds. If you can, try holding it for up to a full minute. You can also do a plank with leg lifts if you can. Begin in the same plank position. Slowly raise your left leg at least 5 inches from the floor for about two seconds before bringing it down. Do the same to your right leg. Repeat 20 times.
*Superman. This core exercise strengthens your lower back. Begin by lying on your stomach with a rolled towel or a small pillow under your hips to support your back. If you wish, you can also use a folded towel to support your head as well. Tighten your abdominal muscles as you raise your right arm off the floor for about 3 seconds. Lower your right arm and repeat motion with your left arm, again holding it for three seconds before lowering it down. Then, work on your legs. Raise your right leg off the floor, again holding for three seconds. Lower your right leg and repeat motion with your left
Having strong core muscles is essential for any modern woman. The demands of career and family (especially if you have infants and toddlers to lift and run after) make it imperative that we have core strength so we can do most physical activities with ease and facility. A weak core is also a major factor in the lower back pains shared commonly by most women. Falls and slips can also be traced to this since a poorly developed core makes a woman lose her balance easily.
There are core exercises that most women can follow to …show more content…
This works the various core muscles. Begin by lying on your back with your knees bent. As you raise your hips off the floor, make sure that your ab muscles are tight. Hold position for about 3 seconds before going back to start position and repeating the exercise for 20 times.
*Plank Abdominal Exercise. Begin the exercise in plank position. Your forearms and toes should be touching the floor while your body is straight and rigid and your head is relaxed with your eyes on the floor. Hold this position for at least 10 seconds. If you can, try holding it for up to a full minute. You can also do a plank with leg lifts if you can. Begin in the same plank position. Slowly raise your left leg at least 5 inches from the floor for about two seconds before bringing it down. Do the same to your right leg. Repeat 20 times.
*Superman. This core exercise strengthens your lower back. Begin by lying on your stomach with a rolled towel or a small pillow under your hips to support your back. If you wish, you can also use a folded towel to support your head as well. Tighten your abdominal muscles as you raise your right arm off the floor for about 3 seconds. Lower your right arm and repeat motion with your left arm, again holding it for three seconds before lowering it down. Then, work on your legs. Raise your right leg off the floor, again holding for three seconds. Lower your right leg and repeat motion with your left