core exercises for women
TRANSCRIPT
Core Exercises For Women
“Concentrating on your CORE will help you achieve your health goal”
Excess fat deposition around the belly is one of the most common issues people face today. This can
ruin one’s posture and weaken the muscles of the lower back. To remove that fat, following a healthy
eating pattern, limiting one’s caloric and carbohydrate intake, maintaining protein intake along with a
well-planned exercise regime, is a must. Concentrating on your CORE will help you achieve your health
goal easily. Hence, include some amount of core exercises in your daily exercise regime is beneficial.
A good ab building routine is good to read and look at, but you will have to commit to it and be very
serious about it for it to work. The spare tyre around your midsection will eventually disappear and that
long hidden six pack will soon emerge with triumph. Commitment is the key word. Doing many hours of
crunches and ineffective ab routines is just going to make you frustrated. Train smart and see instant
results. The key is to always target the weaker regions first. Train your abs in this order: First the
oblique’s, then the lower abs and finally the upper abs. In order to achieve synergism, or complete
development; do not limit yourself to working just the strong muscles. You must incorporate all muscles
of the region into your routine. Visit an Apollo clinics centre to get special, personalised work out
programs that work well on the core.
With our busy schedules, it is very hard to find time to work out, let alone concentrate on specific body
parts. Here are a few exercises that would work on the core.
Plank on Elbows and Toes
Lie face down on the mat resting on the forearms, palms flat on the floor
Push off the floor, raising up onto toes and resting elbows
Keep your back flat, in a single straight line from head to heels
Hold for 20 to 60 seconds, lower and repeat for two reps
Obliques
Lie on the left hip
Flex knees to 90 degrees
Keep shoulders square
Place hands behind the head
Contract the obliques and slowly lift the shoulders two to six inches off the floor
Repeat on the opposite side
Lower Abs
Sit on a flat bench
Contract the lower abs and lift the straight legs as high as possible
Do not extend the lower back
Hold the position for one count
Immediately repeat
Do about 15 to 25 repetitions in three to five sets
Upper Abs
Lie on the back
Flex the hips and knees to 90 degrees
Place hands behind the head
Lift the upper body approximately 30 degrees off the floor
Raise the upper body towards the knees, do not move the knees down towards the upper body
Slowly return to the starting position
Immediately repeat
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