The London Crew of Appics is now back in Germany after two successful days at the Blockchain Expo Global. Pictures and videos will follow but now it is time for a new episode of #BecomeHealthy.

https://i.imgur.com/6QDQ3vh.jpg

The keys To Your Core

When it comes to being fit and active, the core provides the foundation of a strong body to build upon. Most people think of a killer six pack when it comes to the core, but actually it is compromised of so much more! Indeed, numerous specialists really incorporate all the muscles in the body with the exception of those in the arms, legs and head. So when we discuss our center overall, we are referring to the following:

Abs & the deeper abdominal Muscles
Obliques
Backs and Shoulder Blades
Hips and Glutes

Since the center includes such a different scope of muscles, we have to guarantee we create these muscle gatherings, as opposed to simply concentrating on the part we see the most - the abs!

___________________________________________________________________________

What Does The Core Actually Do?

The center is the aggregate term for the muscles of the waist - essentially your shoulders down to your hips. These muscles interface your abdominal area to your lower body, affecting how your body moves, it's steadiness and furthermore the quality and power that the body can produce. If your core is imbalanced or weak, your everyday movements will be effected negatively!

In short, the core does the following:

Provides stability to the body whether it is still or moving.
Helps to coordinate the upper and lower body in everyday life, as well as when performing sports and challenging physical movements.
Supports your posture.
Generates power and strength when you exercise.
Helps to prevent back, shoulder, knee and hip pain, as well as many other injuries!

The more stationary we are, or the additional time we spend sitting, the more casual our muscles progress toward becoming, particularly the center! And when the muscles relax, it becomes increasingly challenging to activate them and in turn strengthen them. This is the reason preparing the center is such a key part in the vast majority's practice program. On the off chance that you have issues with your center, it can affect your capacity to finish even the most fundamental activities.

How Do I Strengthen My Core?

You might think "Can I just do more sit ups?"

Well, actually sit ups are not the BEST way to improve your core. Yes, they do train a part of your center but in request to prepare it appropriately, you should stretch out somewhat further.

It is actually very difficult to engage the deep muscles within your core. Since it includes muscle groups on both the posterior and anterior of the body, in order to keep the body balanced, you will need to complete exercises that train both sides.

Core Exercises

I´ve been doing a muscle building program for almost 8 weeks now. I had the chance to read an E-book about the keys to the core and I thought this is perfect for my #BecomeHealthy series! Here are some of my favorite exercises that will help to strengthen and define your core.

No matter what your training level is, you are able to do the following movements. Add it to your normal daily activities or include them into your training program. I like the fact that you are able to do these exercises anywhere! You don´t need any equipment and it only takes 30 minutes.

Bird Dog

https://img.aws.livestrongcdn.com/ls-article-image-673/cme/photography.prod.demandstudios.com/675580d2-483c-4f02-9a39-72f7eecc7283.gif

Dead Bug

https://media.giphy.com/media/AN7j0ThULmiUE/giphy.gif

Plank

https://www.t-nation.com/system/publishing/articles/10003145/original/The-14-Toughest-Ways-to-Plank.jpg?1446485541

Reverse Plank

https://cdn2.theheartysoul.com/uploads/2017/05/THS-Virals_This-is-the-BEST-exercise-to-effectively-798x418.jpg

Side Plank

https://i.ytimg.com/vi/Gd8IbGnDgQk/maxresdefault.jpg

____________________________________________________________________________

Core Program

This is actually a plan that I got through my E-Book. All rights reserved to WorkoutsByKatya.

This plan takes you from beginner to intermediate over to advanced! You can perform it before your actual workout or as a stand alone session at any time.

https://i.imgur.com/lAbyM6F.png

If some of these exercises do not feel challenging, keep focusing on the correct posture.

____________________________________________________________________________

Maximising Core Training

Don´t hold your breath
Keep your spine neutral
Activate your mind-muscle connection

Now we know how to strengthen our core and why it is so important. If you want start this journey with me, don´t forget to tag me in your posts. I would love to see your results!

Stay focused

Love, Soldier

( E-book, inspiration & information by Katya Elise Henry )