STOCK MARKET BSE NSE

Core- strengthening exercises every girl should do

Core muscles act as a central link in a chain connecting our upper and lower body. Thus, weak core muscles can impair how well our arms and legs function.

Published: 31st March 2018 07:53 PM  |   Last Updated: 31st March 2018 07:53 PM   |  A+A-

Image for representational purpose only.

By ANI

NEW DELHI: Strong abdominal and back muscles are essential for doing everyday tasks, like lifting your 20-pound toddler or picking up heavy bags, not to forget preventing an achy back or maintaining good posture at your desk.

Core muscles act as a central link in a chain connecting our upper and lower body. Thus, weak core muscles can impair how well our arms and legs function.

Here are some of the exercises recommended by Rashmi Gupta (MPT Sports), Physiotherapist at Aktiv Health that every girl should do to keep their core strong.

Transverse Abdominus Activation

Contract your lower abdominals as if you were trying to lift one leg from the table.  Initiate the movement but do not lift foot greater than 1 inch from the table.  Repeat opposite side. Perform 15 repetitions 2 sets.

Sahrmann Lower Abdominal Exercise

Start with both knees bent, and your feet on the table.  Tighten your abdominal muscles, like you are drawing your mid-section to your belly button.  Lift 1 leg to a 90-degree hip flexion position, then the second leg to the same position (just like Level 1).  Touch the first heel to the table, slide it along the table until the leg is straight, return to the 90-degree position.  Repeat with the second leg (touch, slide along the table, slide back).  Lower 1 leg to the starting position, then the second leg. Do 10 reps and 3 – 4 sets.


Table Top with Marching

Begin in the table-top position with lower abdominal muscles engaged, low back flat against the ground (90 degrees at your hips and knees). Then alternate tapping your heels to the ground one at a time. Between each tap, return to the starting position before alternating to the opposite leg. Tapping the ground with each heel once is one repetition. Do 10 reps and 3 – 4 sets.

Straight leg press up- Rotation

While lying on your back, cross your legs and lift them straight up. Next, flatten your low back so that it thrusts your legs a few inches upwards towards the ceiling. While maintaining this position with your low back flat on the floor, slowly rock your legs side-to-side as shown. Do 10 reps and 3 – 4 sets.

Stay up to date on all the latest Health news with The New Indian Express App. Download now

Comments

Disclaimer : We respect your thoughts and views! But we need to be judicious while moderating your comments. All the comments will be moderated by the newindianexpress.com editorial. Abstain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks. Try to avoid outside hyperlinks inside the comment. Help us delete comments that do not follow these guidelines.

The views expressed in comments published on newindianexpress.com are those of the comment writers alone. They do not represent the views or opinions of newindianexpress.com or its staff, nor do they represent the views or opinions of The New Indian Express Group, or any entity of, or affiliated with, The New Indian Express Group. newindianexpress.com reserves the right to take any or all comments down at any time.

flipboard facebook twitter whatsapp