#TACTIX :: Building a Strong and Stable Core
Building a strong and stable core is essential. When you’re trying to make the effort to stay healthy and exercise, the hardest decision is what should you focus on. Think of an apple. Once you make your way past the peel and the flesh of the apple, you find yourself at the core. The core is the structure that keeps the apple together.
Your core muscles are the base of support for your entire body. They play a huge role in your everyday activities: from getting out of bed, walking down the street, picking up laundry from the floor, to helping you stay upright.
Get to the Core
You need to focus on your own core to build the strength you need for a healthy body. To build this area of your body, you need core-strength exercises to build your core muscles which include your abdominal muscles, back muscles and the muscles around the pelvis. Having strong core muscles make it easier to do many physical activities. With each exercise, breathe freely and deeply and avoid holding your breath. Coordinate your breathing with the tightening of your abdominals to get the maximum benefit.
Plank
The best and easiest way to start building your core is the Plank exercise. The simple plank forces you to support your bodyweight on your forearms and toes.
Set yourself in a press-up position, but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag. Watch how here.
Glute Bridge
Glutes are a major part of strengthening your core. Prolonged sitting or inactivity can easily lead to weakened glutes and lower-back issues. Activating your glutes will do wonders for your physique.
Lie flat on the floor with your legs bent. Drive through your heels to push your hips upwards as far as you can go, before pausing and returning to the start position. Watch how here.
Flutter Kicks
To work of your core stabilizers, try the flutter kick. To perform this simple exercise, lie facedown on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Then lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times. Watch how here.
Swimming Superman
It’s like combining Aquaman with Superman. Water swimming is great for your core. However, if you can’t make it to a pool, this simple exercise can help.
Lie on your belly and hover your feet and arms slightly off the ground as you tense your abs and glutes. From here, bring your hands toward your face and bend your elbows. At this point, you can start swimming. Straighten your arms so your hands sweep out on either side, before bringing them back to your face again and back up. Ensure they are hovering for the entire movement. Watch how here.
A strong core can help prevent injury, build posture, and jumpstart your exercise routine. A stable core can provide you with greater support, balance, control, and strength. These are just some tips to get you started on building a healthier core and a healthier you.
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