Whether you want to strengthen your core, create long, lean muscles, or add a low-impact workout to your exercise regimen, these exercises can help! Above all, these will focuse on teaching you to stabilise and strengthen your core, and this is one of the most important things you can do for your fitness. All of these functional activities require good stability that comes from your middle. And the more stability and strength you have, the less prone to injury you’ll be.
Air squats, also known as body weight squats are a staple beginner move for working the lower body. For air squats, stand with your feet slightly wider than shoulder width apart and your knees and toes facing straight ahead. Squat down in the same way you’d sit into a chair - by pushing your hips back, then bending your knees. Go as low as you can without your heels coming off the floor or your back rounding, then push back up again.
One of the best core exercises out there is the plank. Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.
Burpees are one of those exercises that everybody loves to hate, but they offer so many benefits. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up, your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Push up to return to plank position. Jump the feet back in toward the hands and explosively jump into the air, reaching your arms straight overhead.
Lie faceup on the floor with your legs and arms straight. In one movement, lift your toes and legs as if you’re trying to touch your toes. Lower your body back down.
By Bia Feroz
* The author is an aspirational athlete at Fitness Cartel
© Gulf Times Newspaper 2019