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A FULL CORE TRANSFORMATION

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Most of the people think that the word core refers only to the sculpted waistline with six-pack abs. This explains why they focus primarily on their abdominals when working the core part.

This narrow view might be detrimental to the rest of the core, making you weaker and softer instead of becoming stronger. It, indeed, may make you vulnerable to injuries!

You surely don’t want to be one of those people, don’t you? So, what you want to do is to switch to a total core workout that targets not just the abdominals but also the spinal stabilizers, obliques and hips can cure that.

Get To Know Your Core

As we mentioned before, the narrowed idea of the six-pack abs is wrong, and the core actually includes the four groups of the abdominals: The rectus abdominals, internal and external obliques, and the deeper transverse abdominals, and more than a dozen other muscles of the pelvic floor, hips, glutes, spinal stabilizers, and lower back.

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These muscles, as they work together, are responsible for stabilizing your body during every movement of your performance. That’s why an imbalanced is a setback. More than just essential to athletic performance, a strong core is also crucial for healthy functioning.

So, avoid isolating individual core muscles, and rather incorporate total core exercises into your regimen.

The workout

Now that you know you the solution, here is a quick effective total core workout. Practicing the following exercises are meant to shore up poor posture, fix misalignment issues and make all of your body stronger, and movements easier and efficient.

The Plank:

Maybe again you have a narrowed view about the plank, and you think it is a static exercise that works your abs. In fact, the plank works all of the six-pack abs, the pelvic floor muscles, the lower back’s quadratus lumborum, the long spinal stabilizers, the glutes and even the large muscles of the upper back and legs. In other words, The plank is a golden exercise for the core and other parts of the body.

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Start in a high plank, hips in line with your shoulders and ankles, without tenting up above nor sagging down below. Then, pull your toes towards your shins, hardening your lower legs. At the same time, squeeze the front and back of the thighs.

By doing this, you activate the latissimus dorsi and clear up the abs. The final step is to activate your pelvic floor and squeeze your glutes as a fist. The harder you squeeze, the better results you get.

Hold on to the position for something like 15 20 seconds, and add 5 seconds every 4 days. and then take a 1-day rest during which you go back to a fewer seconds.

Level up: Back Extensions

The Superman is like the plank: you get out of it with what you did put on it.

It is a lower-back exercise. By adding minor variations to foot placement and arm movement to slowing the moves, the superman exercise targets the glutes, spinal extensors, quadratus lumborum, trapezius, and the posture muscles of the upper back and shoulder girdle.

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With your face down and arms stretched overhead, slowly raise your arms and feet about six inches. Pause for one to two seconds, then slowly lower back to the floor.

This is a simple version of this exercise, but it is efficient and there is a lot you can do to challenge yourself. When 10 15 seconds start to become easy, compete with yourself and keep your toes on the floor while arching and reaching your arms up as high as you can.

Then, hold that position for a few seconds -10/15- so you will engage the upper back and posture muscles.

Heavy Goblet Marches:

Heavy goblet marches engage the trapezius, quadratus lumborum and smaller spinal stabilizers, the transverse abdominals, rectus abdominals, and pelvic floor while the hip flexors fire to move the legs.

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Hold a heavyweight the chest’ height in the goblet position (round bell cupped in the palms of your hands). By squeezing the muscles between the shoulders’ blades, keep the chest open and the shoulder back. Then engage of the pelvic floor, lighten the inner core, perform slowly marches of 20 seconds to 30.

Multi-Directional Hip Moves:

Weak hip muscles may cause postural problems and sports-related issues. This means there is no escape from training and strengthening these muscles.

One of the best ways to do so is to move them in all directions against resistance. It is easy to do with a short looped band.

So, perform 10 side shuffle steps in each direction as the band right above your knees. Enhance the results by throwing in a squat with every step.

Now, do 10 monster walk: do a half squat and take a big step forward and slightly to the right with your right leg. And then the same with the left leg.
After 10 steps forward, reverse the motion moving backward.

To end, do 10 clamshells on each side: Lay on a mat on your side, the band still just above your knees. As knees bent 90°, open the clamshell by moving the top knee up toward the ceiling. for greater results, the hip exercises must be kept slow and controlled.

Remember that the workout is only 20 percent of your health and body shape. Pay enough attention to what you eat and drink in order to speed up the results.

Hamiid Nouasria

Written by Hamiid Nouasria

Translator, SEO, Content, Copywriter, Technical, Poet.
Speaks English Fluently, Native Arabic Speaker.

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