Core Strength

Beginner's Guide

Core Strength exercises help you best with a good posture & lower back pains. We use core muscles in our daily activities such as tying shoe laces, pushing a grocery cart which in turn affects our posture & stability. Core muscles include the muscles in your stomach with muscles in our back & pelvis.  When we work on these muscles, they work to make us fitter with strengthening.
Here are a couple of exercises to help you strengthen your core.

Planks

Planks are one of the most popular core workouts that people do. It not only gives you stability but helps you in keeping your back straight. These are based on minimal movement & maximum efforts. 

Direction :

  1. Lie down facing the mat  and hold your body weight up with your arms & toes.
  2. Hold your weight in the air for as long as you can. This exercise keeps your posture upright

Bridge

While you pull your body for bridges, it activates your glutes to lift your hips , this exercise helps in training the core & toning the butt & thighs.

Direction :

  1. Lie down on your back & start with bending your knees and planting your feet equal to your hips, placing your hands on your sides with palms down. 
  2. Tighten your glutes & your core and gently raise your hips to the length of your shoulders and hold for at least 30 seconds.

Low Impact Workouts

Working out is important, be it a rigorous session or even a small quick no heavy sweat session. There are times when we don’t feel like sweating & exerting more and in these times, there are plenty of basic activities that you can go through which will move your body in the right exertion.

You can do it for certain or all parts of your body, when you’re looking for a light workout make sure it covers all the joints & all the important muscles. 

You can add light weights to certain exercises if you wish to. Rest is all about your efforts.

Here are some great ways to work out without being greatly sore

Jogging

The best kind of low intensity workout is to jog your way on. It’s the easiest way to shed a little weight & keep your joints moving. Even a 30 min jog everyday can help you get that tummy back in shape & helps curb your hunger. Jogging can help you better your immune system as well. 

Also, clears your skin of all the bad toxins & waste from your body , jogging improves blood circulation which means fresh blood flows through the whole body. 

Having back problems is the most common sign of body problems that people face. 

Jogging can help maintain the fluids in between the spine called discs , as we grow older & more sitting can replenish these discs resulting in extreme back pains & posture problems

Cycling

Cycling is the most fun kind of workout that you can do without exerting too much & not sweat like a pig while you do. Also, it allows you a free minded perspective of the things that are in front of you but you never get to notice them. Cycling not just helps you lose weight but also builds your leg muscles. It works on your lower body & helps with metabolism. 

While you’re riding your cycle, your posture is corrected when you hold the bike upright improving the overall balance. 

The best part about cycling is it’s environment friendly. Take a bike for nearby locations, save the planet  & save yourself  : Ride a Bike!

Hiking

Hiking not only connects you to nature but also is great for your health. When you keep yourself busy in some kind of physical activity , your body gets used to the efforts. On the other hand, if you have just begun, all of these options might be the best idea for you. You can start from the basics and then move to the advanced level of difficult workouts. Look for low terrains for a relaxing walk. 

It helps with stress, anxiety and also your whole body moves , burning calories from all over. 

Having a constant speed of walking keeps your heart rate in check & the muscles in your heart strong. Physical activity keeps your blood sugar in check to keep Diabetes at bay. . It improves your bone density as walking is a whole body weight exercise.

And helps you lose weight!

Swimming

Swimming is probably the best way to work your whole body at once. It requires all your body muscles to work at once. You can focus on one side you want to work on & there are plenty of exercises & dives you can follow. It tones your muscles, builds strength , builds endurance. It also works on the inside of your body , keeping the cardiovascular system in check. Swimming stabilizes the heart rate & keeps the lungs strong too.

Swimming is also great for people who have suffered injuries in their joints , a regular of this activity can help the rotations a lot better. And the best part about all this fun & advantages is that it helps you lose weight too.

Swimming really takes a toll on your body, it doesn’t seem much but actually water tires you. It provides a stress free, relaxed mind & boosts your mood , also resulting in better sleep.

Light Cardio

Light cardio means exercising with less impactful plans in which you have a steady heart rate & doesn’t tax your body. It builds your aerobic capacity which helps break down carbs & fat into energy. These exercises are the ones which do not involve pain ,they need to be done one after another with very little or no breaks in between. 

It will strengthen your bones, heart , muscles & bones. 

Improves the blood circulation in the body , flushing out toxins & burns fast. Also, helps put less pressure on ligaments & joints.