Working the Core

Most of our thoughts on fitness are attached to our appearance. Whether you admit it or not, working out has become a part of maintaining an image. The fact is that image fades and if today you make attempts to transform yourself for others, you might not feel the same way the next day. People who spend years working on their bodies don’t do it for vanity reasons. A strong body goes a long way and there are only two ways to get it: work-out and proper diet.

Most gym trainers have expressed how new clients always come with the dream of biscuits bulging out of their tummy and very few are able to work for it. Seriously, what is it that Indian men find so appealing about abs ? And why do most of them end up having bulky upper bodies and slim legs ? The reason is that they hardly focus on the core. Now, if you think working for abs and the core is the same thing, you are wrong.

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The real core

Biology alert! Three very important muscles that form the abs : transverse abdominis, oblique muscles, rectus abdominis. These combined with the diaphragm , pelvic floor muscles and back muscles form the entire core. As you can see, the core connects our upper and lower body.

Why the core

According to a research published in 2015 by Journal of Physical Therapy Science, core strengthening exercises help in reducing lower back pain. For a generation walking around the streets with a human history of 20 years and a spine older than a century, the findings of the research study show hope. Several research studies like these have proved how working the core is the most important as it forms our bodies’ entire support system. The core literally helps us stand straight and it basically forms our torso except for arms and legs. Most of the millennial generation followed by the Gen Z is going to spend its life sitting on chairs. No matter how much ‘ergonomic’ they are marketed, we should know that our spine is not going to see better days. The only way to care for the spine is by building a strong core. In fact, a strong core helps us do everything better. Even exercises. A study found that runners who did six weeks of core strength training ran with increased speed. It even supports us and saves us from injuries while doing strenuous physical activities.

How to work it

It is very important to note that building core strength without getting initiated on core stability can be a bit risky. Find these easy steps below to get started.

Bird Dog

Set both your knees and both hands on the mat. Extend the left leg to your hip’s height and keep the foot flexed. Raise your right arm with your thumb facing upwards. Hold for 30 seconds and repeat three times on both sides.

Hip bridge

Lie on your back with your knees bent. Lift your hips up towards the ceiling and form a bridge( without lifting your toes) . Hold it for 2 seconds and then while squeezing your glutes release your hips to lower your pelvis two inches from the floor. Repeat it for 10 reps.

Forearm plank

In a push up position on forearms, keep arms perpendicular to body, forming a straight line from shoulders to ankles. Engage core and hold for thirty seconds.Repeat for 3 reps.

Side plank with rotation

Extend both your legs and arms in a side plank position. Raise the hips so that the body forms a straight line from the ankles to shoulders. Extend the top arm so that it is perpendicular to the floor. Engage core and hold for 30 seconds. Repeat for three times.

Tip: While working out at home in the initial days, make sure you don’t overwork yourself. Start slow with fewer reps. You can work your core while doing other exercises like running and lifting weights.

From the October 2020 issue of FHM India.