Publish 14 April 2022
Maintain Core Balance
With severe body aches, Doug, a 30-year old obese man, was unable to bend in a grocery store. He lost his balance and fell beside his cart. Because of weak core muscles, he didn’t have the strength to pick himself up. Three market employees came to his aid.
All of Doug’s daily activities are restricted. These problems indicate that he is neglecting his core muscles. Doug requires urgent assistance with a proper fitness and nutrition program.
What Are Core Muscles?
The human body is a combination of different muscles working together for easy mobility. Among these, your core consists of muscles located deep within your trunk. The following muscles extend towards the pelvis region:
- Transverse abdominis (supports spine and pelvis)
- Two layers of oblique muscles (help lateral flexion, rotation, and spinal movement)
- Rectus abdominis (six-pack) connecting your upper body to lower body
Your core plays a very significant role in maintaining balance, stability, and building stamina. This muscular group provides strength and support to your body to easily perform your daily activities. Your core muscle strength enables you to get out of bed, put on your socks, and stand straight.
3 Tips To Build Core Muscle Strength
A strong core with less belly fat is crucial for a healthy lifestyle. It can relieve joint pain, back pain, and sometimes depression.
1. Exercise is Key
Regular exercise is the most beneficial factor for a healthy lifestyle. Even a 30-minute walk each morning is helpful.
Consult a professional trainer who can tailor a fitness program according to your body and help you get started. This is especially important if you have low back pain or balance issues. Some of the most effective exercises to build a strong core are:
Planks: Place your arms on the floor, directing your elbows underneath the shoulders. Make sure that your arms are parallel and your head facing the ground.
Side-Planks: Lie on your side with knees straight and lift your body. Place the weight on your left forearm and elbow. Now form a V by placing your right elbow in the air perpendicular to the torso. Hold this position and repeat.
V-Sits: Lie in a position with feet, arms, and head 4–8 inches (10–20 cm) off the ground. Bring your head towards your torso. Maintain a neutral position and repeat.
Planks and crunches are preferable over sit-ups because clasping your hands behind your head can cause cervical damage. Apart from the exercises listed, there are many others:
- Leg raise
- Russian twists
- Dumbbell side bends
- Ab-wheel roll out
- Bicycle ab-crunch
These not only strengthen your core but are very effective in reducing abdominal weight. Be consistent and patient during the process. Do not overexert yourself on the first day!
2. Balanced Diet is Crucial
A healthy balanced diet is the fuel your body needs to energize all the muscles. Thus, a nutritional diet is the first step to building muscle strength. Have a dietitian prepare a proper diet plan for you. Otherwise, food like almonds, eggs, apples, yogurt, and leafy vegetables are rich in nutrients thatbuild a strong core.
3. Proper Sleep is Necessary
Your body needs rest and enough sleep to heal; otherwise, you can be a victim of stiffness and terrible body aches. After vigorous and consecutive exercise, 8-hours of nighttime sleep is necessary to gain strength. This allows your body to repair the damaged tissues. Without proper rest, your muscles will experience fatigue and not be able to function the next day.
Good News For Doug
What made Doug’s fall in the supermarket most embarrassing was that his cart was full of sweet and crunchy junk food. In fact, he was reaching for cupcakes when he fell. This was a catalyst for Doug to take control of his health.
Following the suggestions in this article, Doug had a nutritionist outline a diet plan. Working with a fitness trainer, he has stronger core muscles and better balance after three months. He is setting new strength goals and challenges you to do the same.
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