Are you tired of having a weak core? Do you constantly sit down and feel your belly bulge out like a muffin top? Fear not, my friend! With just a few simple tweaks to your routine, you can turn that dad bod into a chiseled adonis-like physique.
What is core strength?
Before we dive in, let's talk about what exactly constitutes "core" muscles. When most people think of core strength, they think solely of the abdominal muscles. However, the term actually encompasses numerous muscle groups including:
- Rectus abdominis (the infamous "six-pack")
- Obliques (internal and external)
- Transverse abdominis
- Erector spinae
- Multifidus
- Gluteus maximus/minimus/medius
Fun Fact: Did you know that infomercials for ab devices claim that their products give one abs faster than traditional exercises with no empirical support?
Why strengthen your abs at all?
Aside from aesthetic reasons, there are numerous benefits to strengthening your abdominal muscles such as:
- Improved posture
- A strong core supports the spine which allows for better alignment.
Example: Imagine holding a slinky by both ends while it stands straight up. If the bottom end were flimsy and bent this would ruin its overall structure making it bend instead of staying vertical.
- Reduced back pain
#### Back pain or ughh-my-back-is-killing-me syndrome? ⠀⠀Did you know that up to 80% of adults experience lower back pain at some point in their life? Whether it’s caused ???????? poor posture or simply blasting Katy Perry too hard during spin class, strengthening those mid-section mucles may help alleviate discomfort.
Exercises to strengthen your abs
Get ready for a sweat session because, as the saying goes "no pain, no gain." Here are a few exercises you can do to strengthen your core:
1. Plank
The plank is one of the most basic and effective exercises for building overall core strength.
How to do it:
- Start in a push-up position with arms shoulder-width apart.
- Lower down onto your forearms.
- Hold the pose for 30 seconds at first then gradually build up over time up to several minutes.
2. Russian Twist
The Russian twist targets both internal and external obliques muscles.
How to do it:
- Sit on the floor with knees bent and feet flat on the ground
- Lean back slightly, engaging abs so that torso is lifted off thr floor.
- Holding hands outstretched before you or holding a medicine ball in between them start twisting side-to-side from hip area only dipping your same elbow into hip making sure hips remain facing forward.
Additionally salsa dancing also known as Latin dancing incorporates lower body movement which engages our Abs!
The Importance of Diet
Strengthening those abdominal muscles can feel like an uphill battle if underlying fat mass refuses to budge regardless of how many crunches we perform. And although some trendy diets claim certain foods will melt away belly fat by magic chanting words when eaten (if only) foods cannot spot reduce any particular area! However incorporating healthy eating habits certainly wouldn't hurt especially food rich in nutrients like fruits & vegetables, lean proteins and whole grains may lead towards losing excess weight naturally.
Conclusion
Now that you have all this information eat food in moderation rest adequately drink water often (stay hydrated y'all) take care of yourself holistically while implementing these steps consistently overtime may yield desired results strengthening what once seemed unyielding 🙂