The core of the human body works to stabilize the hips and spine and also protects them. The center contains three key muscles; the obliques, abs, and erector spinae. A strong core leads to better stability and balance in various sports and the mundane activities of daily life. Whether pushing a grocery trolley or bending down to tie your laces, your body’s core is in action. We discuss the best core strengthening exercises to help reduce back pain and promote a healthy posture.
Crunches are the most typical core-strengthening move. Starting on your back with your feet at hip length on the floor, bend your knees and line your head and spine. Slowly lift your back up with your hands on your chest while keeping your feet planted on the floor. After a pause, go back to the starting position and repeat this 8-10 times, completing one set. A more advanced move, the bicycle crunch works the same as the classic crunch, except instead of keeping both feet planted on the floor, you lift your right leg and straighten it while lifting your upper back and then repeat that with your left leg after returning to the starting position.
Supine Toe Tap is a pilates move that works your core and hips. Start on your back with your hands at your sides, palms facing down. Keep your knees at a 90-degree angle but lift your leg a little. While tightening your core, tap your toe on the ground by lowering one leg and keeping the other still. Now return your leg to the starting position and repeat the same with the other leg. 8 to 10 repetitions will complete one set. The plank, a whole-body exercise, is one of the best not only for the core but also for the arms, shoulders, and glutes. By starting on all fours, keep your knees below your hips while keeping your arms below your shoulders. Keep your feet hip-width apart and keep your core tight. Hold this position for 30 seconds and repeat three times for a complete set.