Despite the lack of coverage when it comes to their importance for our overall body, our corset muscles play a huge role in our posture, healthy spine and a strengthened core. Exercising the entire body but leaving behind the corset muscles can cause a lot of muscle-related health conditions later in life, and can even lead to back pain. That is why it is important to follow a workout plan which enhances these corset muscles, strengthens the overall core and maintains a healthy spine.
Down below are several exercises to help you get started:
1. Star Jump
Stand with your feet together, and arms fully extended and placed by your sides. Once you are in this position, jump with your hands moving up and your feet wide-closing to start position.
Burpees is another popular core muscles exercise. Stand up straight, and have your feet at shoulder width apart. Then, go down and place your weight on your heels and arms. Once you get on all fours, form a plank position, before raising your body up with a jump with your arm raised towards the ceiling. Before you get back down, go back to the initial squat position.
3. Frog Jump
While standing with your feet shoulder width apart and toes pointed slightly outwards, bend your knees and squat down. Your legs should be at a 90-degree angle, with your fingers touching the ground. Then, jump up in the air and throw your arms up. Land and re-set in the initial position for another rep.
4. Squat Jack
Start in a position standing up, and put your feet together while your hands are by your sides. Push your shoulders back and chest out, jump up, and while in the air, spread your feet until they are shoulder width apart. As soon as your feet touch the ground, push your hips back and bend at your knees, thus lowering your body until the hip is below your knees.
5. Glute Kickbacks
Another famous exercise, flute kickbacks requires you to go down on all fours, and bring your left or right foot back with a push. Make sure your core is strengthened well as you bring your foot back up. Return your leg to the starting position, and repeat the exercise with your other foot.
Start off by lying down on your back, pressed against a yoga mat. Place your hands at the back of your head, and lift up your upper body a bit. Then, bring your knees to your torso, but make sure your legs are still parallel to the floor. Once done, extend your left leg without letting it touch the floor, with your right knee bent and leg parallel to the floor. Repeat with the other leg as well.
Crunches is something we have all heard of. It basically requires lying down on the floor on an exercise mat, with your feet bent at a 60 degree angle. While keeping your feet on the floor, cross your wrists over the chest. Bring your upper body up without raising your feet off the ground.
8. Up Down Walking
Perhaps the simplest exercise of all, up down walking requires you to get your body in push-up position, before lifting your right hand off the floor and placing the forearm on the same spot where your hand was. Repeat the same with the other arm, before going back to the initial position one palm at a time.