The core muscles are those muscles that surround the trunk and pelvis. Strengthening the core muscles improves posture and prevents back pain. Exercises for the core and abdominal muscles.
The core muscles are those muscles that surround the trunk and pelvis. They are very important for maintaining the stability of the body during various movements and loads. Strengthening the core muscles also improves posture and prevents back pain.
An exercise method such as Pilates, which involves slow, gradual movements using a large bouncy ball, is very useful for training your core muscles. But strength exercises give a more focused and intense load on this muscle group, which allows you to build muscle mass and make your core muscles stronger.
Disadvantages of Pilates
The disadvantage of the Pilates method is that you get the bulk of the load from your own body weight. Therefore, there is no way to increase the load without changing the exercise.
Exercises to strengthen the body
Lying on your back is a classic abdominal strengthening exercise, but some believe it causes a stretch in the neck muscles. It is very important to do the exercise correctly. Starting position - legs bent at the knees, lower back on the floor. If you cross your arms over your chest, then the load will be less than when you put them behind your head. When performing lifts, you need to make sure that the torso is bent at the waist, not the neck.
There are simulators that allow you to perform lifts from a sitting position - in this position there is no tension in the neck muscles. You should choose such a weight that you can repeat the exercise 8-12 times. The movement of the weight located in front of the chest to the hips is performed.
The back extension machine is used to strengthen the muscles in the lower back, a muscle group for which it is difficult to find safe exercises. The principle of operation of this simulator is opposite to that described in the previous paragraph. The load is located behind the back and is moved backwards.
The back extension is another safe lower back exercise. Lie facedown on the floor with your arms at the sides of your torso and lift your chest. If this is difficult to do the exercise, you can bend your elbows. Try to do without the help of your hands, but if necessary, you can redistribute some of the load on them.
Leg raises are an exercise to train your lower back and abdominal muscles. Take a lying position on the floor with your arms at the sides of your torso. Raise your feet about 30 cm from the floor. If this is too difficult, at first you can raise your legs one at a time to a height that is comfortable for you.
Photo: mmmou812ic flickr.com/gryphon5
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