Strong Core Exercises and it's Benefits.

Overview:

We will learn here the Strong core benefits and strong Core Exercises. How can we make strong our core? Like elite class Athletes . First of all we learn about begginners workout and after that then we will learn about elite class workout.

  Remember we will learn everything step by step begginners to elite class Athletes.

What's core?

Lower back and Abdominal part is called core. Which support to protect your spine and body posture. Abdominal is also a part of your core.

Benefits of strong core:

Strong core increase blood flow in our body. Blood supply provide us nutrients. Basically, we get 7 nutrients from our nutrition (Diet). Nutrients provide us energy. Which have required us for movements of the body. If we have good and strong blood supply because of strong core then our body work properly. We can say strong core play key role in our blood supply because of strong core our Heart become more powerful. 

Heart pump the blood towards whole body. We can make Easley strong our heart by help of strong core. If you want strong heart for powerful blood supply towards the Muscles. Then you have to need firstly make your core strong. After that automatically, You will get strong heart and powerful blood supply.

when you will get good blood flow then you will access to good health and wealth because without of health you can't get wealth. Belly fat will loss by the help of core workout besides of that your lower body fat will also reduce even that one day your body become like a model Physic. I am doing these Exercises. I did start this this workout 5 year ago when I got a injury in my back. You can see here my current body Physic it's like a model Physic.

Strong and healthy core make your body posture good and attractive. Good body posture make your look most beautiful and more and more attractive. You will work quick and without of rest too much time. 

How can we make strong core?

We can make strong our core with the help of different activities and specific Core exercises or Workout. Exercises like core planks and body balance Exercises make your core strong. 

Important Instructions about workout:

if you want strong and healthy core then you will do 3 sessions in a week. You will perform After one day rest of your core workout. You will do Abdominal workout for abs on your core rest day. In next Article I will bring Abdominal Workout begginners to elite class Athletes. 

Three week core training plan in details for begginners.

1) Elbow core Plank:

Elbow core Plank is one of the best core Plank for begginners. Elbow core plank is basic workout to reduce body weight. Elbow core Plank strengthen your feet angle joints. It strengthen the quardceps muscles, shoulders, and elbow joints. It's make the Abdominal Muscles (Abs). 

Position:

keep your body weight onto the elbows and toes. keep your legs and Back in streight line. 

Elbow core Plank of first three sessions in first week :

Hold elbow plank 30 seconds and after that take one minute rest. This activity perform 3 times in your workout. 

Elbow core Plank of 2nd three sessions in 2nd week:

Hold elbow plank 45 seconds and after that take one minute and 15 seconds rest. This activity perform 3 times in your workout. 

Elbow core Plank of 3rd three sessions in 3rd week:

Hold elbow plank One minute and after that take one minute and 30 seconds rest. This activity perform 3 times in your workout. 

2) Streight arm Core plank:

Streight arm core Plank Is also one of the best core plank for begginners. Streight arm core Plank make strong your some body parts like Elbow core Plank but there's small difference between the elbow core plank and Streight arm core Plank. Elbow core plank not work on your wrist joints but Streight arm core plank properly work on wrist joints and make it strong.

Position:

Keep your body weight onto the hands and toes. Keep your arm Streight. Core and legs also should be Streight in one line.

Streight arm core Plank of first three sessions in first week:

Hold Streight arm core plank 30 seconds and after that take one minute rest. This activity perform 3 times in your workout. 

Streight arm core Plank of 2nd three sessions in 2nd week:

Hold Streight arm core plank 45 seconds and after that take one minute rest. This activity perform 3 times in your workout. 

Streight arm core Plank of 3rd three sessions in 3rd week:

Hold Streight arm core plank 60 seconds and after that take 60 seconds rest. This activity perform 3 times in your workout. 

3) Elbow and Streight arm side core plank:

It's advance core plank for begginners. but we work like begginners. We hold minimum time because you are begginners. It can injured your side core if you hold maximum time in your initial workout.

Both core planks  make strong vastus lateralis Muscle. It's located outer side of the thigh and make strong external obliques. it's make strong your Shoulders.

Positions:

keep your body weight onto single Streight arm or onto single elbow with side core position. 

Streight arm side core plank:

Elbow side core plank:

First three sessions in first week: 

Both core planks perform on same pattern according to time and rest.

Hold 15 seconds with 30 seconds rest and repeat it three times in your workout.

2ns three sessions in 2nd week: 

Hold 20 seconds with 40 seconds rest and repeat it three times in your workout.

3rd three sessions in 3rd week:

Hold 25 seconds with 50 seconds rest and repeat it three times in your workout.

4) Bird dog core plank:

This exercise Strengthen the glutes muscles Group (Hip Muscles), Himstring Muscle group Hip joint and make good structure of the body.

Position:

I)Put your body weight onto the right arm and knee of the left leg then Streight the left arm and right leg.

II) Put your body weight onto the left arm and knee of the right leg then Streight the right arm and left leg.

First three sessions in first week perform both sides:

Hold this position 20 seconds with 40 seconds rest. Perform thee times with 40 seconds rest.

2nd three sessions in 2nd week perform both sides:

Hold this position 25 seconds with 40 seconds rest. Perform thee times with 40 seconds rest.

3rd three sessions in 3rd week perform both sides:

Hold this position 30 seconds with 45 seconds rest. Perform thee times with 45 seconds rest.

5) Superman core plank:

This plank is make strong your posterior core Muscles. 

Position:

Put your body weight onto the belly and lift your upper and lower body from the floor. 

First three sessions in first week:

Hold this plank position 15 seconds and take 30 seconds rest. Repeat it 3 times in your workout in first three sessions of first week.

2nd three sessions in 2nd week:

Hold this plank position 20 seconds and take 40 seconds rest. Repeat it 3 times in your workout in 2nd three sessions of 2nd week.

3rd three sessions in 3rd week:

Hold this plank position 25 seconds and take 45 seconds rest. Repeat it 3 times in your workout in 3rd three sessions of 3rd week.

6) Bridge core plank:

Bridge core plank make strong your himstring, Glutes, lower back and Strengthen the knee joints. 

Position:

Put your body weight onto the feet and upper back. Knee joint hip joint and Shoulders joints should be in one Streight line.

First three sessions in first week:

one minute perform and take one minute rest repeat it three times in one sessions.

 

2nd three sessions in 2nd week:

one minute and 15 seconds perform then take one minute rest repeat it three times in one sessions.

3rd three sessions in 3rd week:

one minute and 30 seconds perform then take one minute rest repeat it three times in one sessions.

It's enough for begginners in first three weeks:

No do work extra on your core in first three weeks. After one month you can increase gradually.

Streach workout after core strength training:

Never skip this training session after your core Workout. If you don't Streach your Muscles which have done strength workout. Your core can be injured by core strength training. Streach workout prevent from injuries therefore never skip it even that any single session.

Glutes Streaching:

Right side Streach:

Left Side Streach:

Keep 90° angle between  your calf and Himstring Muscles in both legs. Bend your core in Streight core position and hold 30 seconds.

Lower core streaching:

Keep your legs and arms Streight. Lower back push forward, open your chest and watch towards the sky. 

Hold this position just 30 second.

Lower back + Upper back + Glutes Streaching:

Keep 90° angle between Calf and Himstring of right leg. keep 90° angle between both legs. keep Streight your core and both arm. Touch your both arm to the floor.

Hold this position just 30 seconds. Apply both sides left and right.

Himstring Streaching:

Keep your both legs Streight and touch your feet feet hands and your back should be Streight.

Hold this position just 30 seconds.

Conclusions:

This workout very Effective for core Strengthening and body postures. Good body posture is key index of your personality. 

I share here my personal experience and research. In 2017, I was lifting 85kg weight in my strength endurance training session by chance my back (core) injured during lifting. that was serious injury because when I did walk. I used to feel pain in my back bone. Then I did start to study on core Strengthening.

Then I do these Exercises for core Strengthening. ALHAMDULILLAH! Now, I have a strong back bone. Now can I Easley lift the 180kg (body weight 60kg) weight because of strong core.

You can contact me for more details and Guidelines.

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