The core is the trunk area of your body that transfers power during movement. This area is made up of your inside and outside muscles and make up lumbopelvic stability and flexibility – area where your back connects to your hips therefore, it is very important to have a strong core. With a strong core, your posture improves and reduce the chances of injury.
Sit-ups was once regarded as the best approach to get ripped abs and a slimmer waistline, while planks were merely flooring. Whereas now, planks have become the best approach for working your core, while classic sit-ups and crunches have fallen out of favour. Why is that so?
Sit-ups are hard on your back
Sit-ups pushes your curved spine against the floor. Sit-ups also work your hip flexors, which are the muscles that run from the femur – thigh bone to the lumbar vertebrae – lower back. When hip flexors get tight, they tug on the lower spine which can be a source of lower back discomfort.
Target Multiple Muscles
Secondly, planks recruit a better balance of muscles on the anterior, posterior, and lateral of the body during exercise than sit-ups, which target just the anterior portion. Remember, your core goes far beyond your abdominal muscles.
The Whole Package
Lastly, daily living, as well as sports and recreational activities, call on your muscles to work together, not in isolation. Sit-ups strengthen just a few muscle groups. Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles — the muscles you rely on daily.
Body Society Recommendations
We have put together 5 simple exercises that would help you target all the necessary core muscles in ensuring you have better posture and rock solid waist!
Planks
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Rest your forearms on the floor, with your elbows directly underneath your shoulders.
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Extend your legs behind you and rest your toes on the floor. Your body should be straight from your shoulders to your heels.
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Squeeze your core, your glutes, and your quads, and tuck your butt to keep your lower back straight. Do not drop your hips or raise your butt up high toward the ceiling.
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Position your head so that your neck is in a neutral position.
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Hold this position for 45-60 seconds.
Half Kneeling Wood Chop
Get on you knees, and then step one leg in front of the other, feet flat on the floor and knee bent at 90 degrees. Hold a light-to-medium dumbbell or cables by the knee that’s on the floor.
Drive diagonally up toward the ceiling on the opposite side of your body, twisting your abs as you do. Keep your hips forward. Only your core muscles should be rotating.
Do it for 12-15 reps
Side Bends
Start in a side plank with your hand on the floor, directly underneath your shoulder.
Engage your core and your butt. Let your other arm relax by your side.
Dip your hips down toward the ground and then lift them back up.
Complete 15-20 reps
Plank Taps
Start in a high plank position with your palms on the floor, hands shoulder-width apart, shoulders directly above your wrists, legs extended and your core and glutes engaged.
Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. Try not to rock at the hips.
Do the same thing with your left hand to right shoulder.
Continue alternating sides.
Complete 20 reps on each side
Jack Knife
Lie face up with your legs and arms extended overhead on the floor, keeping them close to your ears. Contract your abs to press your low back into ground.
Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
Keep your core engaged as you slowly lower to return to starting position.
Complete 20 reps.
