Our blogger and trainer, Eri Sakamoto, has prepared for us a core exercise routine that is ideal if you spend many hours sitting to avoid injuries and prevent unwanted back pain. Combine this routine with cardio exercises, like cycling or swimming and forget about those pains that have you so annoying. Do you want to learn how? Keep reading…
Our blogger and trainer, Eri Sakamoto, has prepared for us a core exercise routine that is ideal if you spend many hours sitting to avoid injuries and prevent unwanted back pain. Combine this routine with cardio exercises, like cycling or swimming and forget about those pains that have you so annoying. Do you want to learn how? Keep reading…
Core exercises: activate your abdomen!
Core exercises: activate your abdomen!
The climber. Align shoulders and wrists. Activate your abdomen and keep your back straight. Squeeze your glutes and keep your legs strong. As you exhale, lift your knee and bring it to your chest. Go alternating knees. Do 3 sets of 20 reps.
Costumes : Under Armor
Core exercises: don't arch!
Core exercises: don't arch!
On plate. Supported on your forearms, keep your back stable and pivot on the balls of your feet, bringing your hips from one side to the other without letting it touch the ground. It especially activates the oblique area. Do 3 sets of 20 reps.
One core exercise, two versions
One core exercise, two versions
We go with another exercise that has two versions. To start, put your knee on the floor and do a plank on your forearm. Extend your arm and do hip raises activating the lateral abdominal area closest to the ground. Do not be in a hurry, it is better to control the movement well and feel how the muscles work. Change sides. Do 4 sets of 15 reps.
A more intense core exercise
A more intense core exercise
We are going with the most intense version of the previous exercise. Do a hand plank keeping your arm straight and your legs straight. As you exhale, raise your hips from the floor to the ceiling and bring your arm above your head as if you were drawing a C with your body. Change sides. Do 4 sets of 10 reps.
Hypopressives
Hypopressives
Now we go with some hypopressives. This core exercise consists of three steps. Let's start: lie on your back, activate your legs by pushing with the heel and focus your palms out at the hips. Take a deep breath and exhale until all the air is out. Hold your breath (apnea) as you widen your chest.
Hypopressives for the core
Hypopressives for the core
Next, do this same exercise but placing your arms diagonally. If you see that you have good control of the exercise, add the contraction of the pelvic floor, absorbing the muscles inwards and upwards.
Exercise your core
Exercise your core
To finish, this time, in apnea, maintain the tension and raise your arms towards the ceiling. Start with short 5-second apneas and 3 normal breaths. Repeat 10 times. You will see that with practice you will increase the time of apnea.
What is the core?
The core refers to the center of gravity of our body, which is located around the navel area. If we neglect physical activity, we lose the ability to activate the core muscles, which predisposes us to injury and pain, especially in the back. The core is not only the abdomen but it is a set of muscles that act as a corset protecting the organs.
Benefits of an exercised core
In addition to protecting our organs, the core also gives us stability and helps us maintain balance. The muscles that form it are the abdominals, the diaphragm, the muscles of the pelvic floor and also that of the back.
How to exercise your core?
Practice the routine that Eri Sakamoto proposes us in the gallery 3 or 4 times a week to strengthen your core, your back and strengthen the abdominal girdle.
Costumes : Under Armor
