Exercises to strengthen your core


People generally ignore workouts that strengthen the core. Gaurav Dawar, Fitness & Nutrition Expert shares effective exercises to build a strong midsection.One of the simplest exercises you can do is performing it as a bridge. Lie on your back with your knees bent. Inhale, try to engage your pelvic floor, and lift your hips as much as you can. Hold for up to 10 seconds and now slowly lower your hips back down and release your pelvic floor. Do at least 10 times.All the muscles are actively engaged while performing this exercise so careful in keeping your body straight while doing it. You can shift your weight from both arms only to your left arm and rotate your torso to the right entirely. Raise your right arm straight up towards the ceiling and look up towards your right palm. This will forms the shape of “T”. Try and hold this posture for a few moments and return to the push-up position and repeat the same on the other side too. This entire move makes one repetition of workout. Repeat the exercise within at least for one minute and you will surely feel confident after a month.It’s very important to work your core. Definitely, a strong back and strong abs are the foundation of all your daily movements, so they need to be strong. You can proceed with lying on the floor on back and bend your knees, place your hands behind your head. Slowly move your shoulders off the floor, keeping neck straight and chin up. Stay for few minutes and lower back down on floor, repeat for ten times.This is a power-packed exercise to reduce tummy that work with your thighs, abs and lower back too. Following the W lift,
twist around and lay your face towards the ground. Then, stretch yourself on the ground by keeping hands and legs straight. Now, you need to lift your chest and thighs off the ground and at the same time balance yourself on tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is particularly effectual to tone your belly.It is a balanced exercise for the back, tones and stretches the muscles of body. Cow position (extend) and cat position (stretch) the body. It is simple and develops flexibility, just place your hands and knees on your exercise mat, inhale and stretch back to little up without moving your knees forming a straight line from your ear to your hip. Exhale and bring back to the same position. Repeat it ten times.To begin with this exercise, place your hand and knees on exercise mat. Extend your head up in the air lowering your back a little down towards floor. Exhale and come back to the same position.Side bends are perfect for targeting the muscles, which are one of the hardest areas within the abdominal area to strengthen and tone. Start with standing straight, inhale and bend towards side left as much as you can, exhale and come back up to the same position. Repeat the same on right side.Place your knees and hands on your mat and back straight. Now, raise one of your legs behind off the floor and stretch your opposite arms straight towards front. Hold on for few seconds; slowly come back to the same position.This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed and maintain your posture and help back muscle pain. Lie on your back straight and bring your legs towards your chest. Slowly bring back your legs to the floor and repeat it 10 times.We all know that a hot, milky drink and a warm bath are supposed to relax you before bed, but many of us still can’t slip into slumber. Try these natural tips for getting the sandman to visit.This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says, “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.”Relaxing all your muscles can prepare your body for sleep. Anxiety expert Charles Linden says, “Lying on your back, take a deep, slow breath in through your nose and, at the same time, squeeze your toes tightly as if you are trying to curl them under your foot, then release the squeeze.”Challenge yourself to stay awake your mind will rebel! It’s called the sleep paradox, says psychotherapist Julie Hirst. She explains, “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”Remembering the mundane detail in reverse order clears your mind of worries. Sammy Margo says, “Recall conversations, sights and sounds as you go. It helps you to reach a mental state that’s ready for sleep.”Sammy says that closing your eyes and rolling the balls up three times can do the job. As it simulates what you do naturally when you fall asleep and may help trigger the release of your sleep hormone, melatonin.Visualisation meditation works best when you use at least three senses. Sammy explains, “Imagine yourself at a tropical paradise or sailing on calm waters or walking in flower fields. “As you explore your ‘happy place’ imagine smelling flowers, feeling grass or sand under your feet and hearing water lap against the boat. You should soon feel relaxed and drift off.”

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