Core strengthening exercises can help you prevent back pain. Weak muscles lead to back pain. To avoid back pain, it is best to strengthen your core with strengthening exercises. Core strengthening exercises also improve your balance, muscle strength, hip flexibility, better coordination and stability of the core. Here are 5 easy and proven exercises to strengthen your core:
1. Lateral (side) bridge exercise:
Lie on your right side and press your right arm on the floor. Form a bridge from your hand to foot. Once you are comfortable doing this exercise for few reps, rest on your elbow to increase the difficulty. Here two abdominal muscles – abdominal obliques and transversus abdominis are used.
Check out the following video to learn how to do proper Lateral (side) bridge excises to reduce waist fat and get a strong core.
2. Pelvic thrust exercise:
The muscles used in pelvic thrusts are called the core muscles. Use an exercise ball and lie flat on the ground. Place your feet on the ball such that your legs are in the L position. Then roll the ball away from you until your knees are straight. Lower your hip back on the ground and return back to the original position. Do 15 repetitions of sets, at least five times a week.
3. Prone bridge exercise:
Prone bridge exercise focuses on anterior and posterior muscles of pelvis and trunk. It develops tremendous core strength. Lie in a face down position and let only the toes and elbows touch the ground. Keep your body in a straight line from head to heels.
4. Russian Twists
Twists are another great exercise for core strength. Sit close to a wall with toes touching the wall and knees flexed to 90-degree angle. Hold a dumbbell with both hands and twist to the right and left. The arms must be kept closer to the thighs and must not be held perpendicular to the torso.
Check out the following video to learn how to do proper Russian Twists:
Lunge is a great exercise for glutes, quadriceps, hamstrings, calf muscles and core. They require no special equipment and are very easy and efficient. Stand up straight with your feet apart at hip width. Hold the hands to the side of the body. Keep the head upright with your gaze straight ahead. Kneel down with you right knee at 90-degree angle and upper right leg parallel to the floor. Left toes will touch the ground. Then push yourself upward with right foot. Return to the original position and stand straight with your feet hip width apart. Do about 6 reps and repeat the same with the other leg.
Side lunges to either side are also great for your core strength. Make sure that you perform the same number of lunges on both sides. Twists can also be combined with side lunges. If you are a beginner, stick to lesser number of core strength exercise initially and gradually build your endurance.