Health

Best & Simple Core Strengthening Exercises That You Have to Do At Home

Published

4 years ago

October 20, 2020

The core muscles are something that helps you to stand straight or sit without falling. These are the muscles that are present in your belly region, pelvis, back, and glutes (remember that core doesn’t only mean abs). But with the age and muscle disuse, the core muscle may become weak, and even leads to bad posture and injuries. Thus, for the ease, we are mentioned 20 minutes of core strengthening exercises that you can do at home and attain effective results.

Before knowing about these exercises, you should beware of the list of all the core muscles, these are:

Rectus Abdominis
External Abdominal Obliques
Internal Abdominal Obliques
Transverse Abdominis
Glutes
Pelvic Floor
Scapular Muscles

Core Strengthening Exercises You Can Do At Home:

Before starting any exercise session, you should have to warm-up. Well, these are the 10 minutes warm-up session that you have to follow:

Warm-Up (10 minutes)
Neck tilts – 1 set of 10 reps
Head up and down – 1 set of 10 reps
Neck rotations (do it slowly) – 1 set of 10 reps
Shoulder rotations – 1 set of 10 reps
Elbow rotations – 1 set of 10 reps
Arm rotations – 1 set of 10 reps
Waist rotations – 1 set of 10 reps
Spot jogging – 1 min
Side lunges – 1 set of 10 reps
Calf raises – 1 set of 10 reps
Ankle rotations – 1 set of 10 reps

Flutter Kicks:

What You Have To Do:

First, you just have to lie down on your back on a mat or carpet. Then, you ought to keep your hands by your side, palm flat on the mat, and make your back flat against the mat, and face up the ceiling
Then, you ought to engage your core, lift your legs off the floor and kick them up and down alternately. Don’t allow your feet to touch the floor until you complete 1 set
You have to do only 2 sets of 15 reps to get the best results

Target – hip flexors, lower abs, glutes, quads, and hamstrings.

Seated Knee Tuck:

What You Have To Do:

You just need to sit on the mat using your knees flexed and keep your feet flat on the mat. Then, you ought to place your hands behind you, and even keep your palms flat on the mat
Right after, there is a need to engage your core, bend your elbows, lean back a bit, and then you ought to lift your legs in the same flexed knee pose
Very next, you ought to bring your knees close to your chest, and your upper body should close to your knees
Then, you ought to lean back and push your leg away. Then, you ought to straighten your legs as you do it
Very next, you have to flex your knees and bring them close to your chest, and your upper body must close to your knees
You have to stick on 3 sets of 10 reps to get best results

Target – Upper, middle, and lower abs, quads, hamstrings, glutes, calves, biceps, and triceps.

Crunches:

What You Have To Do:

First of all, there is a need to sit on the mat using your both knees flexed and feet flat on the mat and you have to keep your feet together
Very next, you have to roll back until the back of the shoulders touches the mat. Avoid resting your head on the mat
Very next, you have to engage your core and then place your fingertips behind the head to support it. You have to keep your elbows out, arms wide open, and chest out. Avoid to tuck your chin, this is said to be as your starting position
Very next, you have to exhale and lift your head (do not push it) so that it keeps the upper back is off the ground. And, you ought to look at the top of your knees
Then, you have to inhale and slowly go back to your starting position
All you have to do 2 sets of 15 reps

Target – Rectus abdominis, transverse abdominis, internal and external obliques, and pelvis.

Bicycle Crunch:

What You Have To Do:

First, you have to lie on the ground, for instance, place your hands behind your head, and then open your arms. Then, you ought to raise your head and your feet off the floor, flex your knees, and then bring them close to your belly
Very next, you ought to push the right leg back and extend it. Simultaneously, you have to crunch up and try to touch your left knee using your right elbow
Right after, you have to fold your right knee. When you do so, then you have to push your left leg back and extend it fully. Then, you have to crunch up and try to touch your right knee with your left elbow. This completes one rep
All you need to do 2 sets of 15 reps to get stunning results

Target – Upper, mid, and lower abs, obliques, quads, and hamstrings.

Plank:

What You Have To Do:

Let start, you just have to get on all fours from a kneeling position
Very next, there is a need to flex your elbows and place your forearm on the mat. Then, you ought to extend your legs behind and keep engage your core. Remember that your neck and spine should in a straight line. Avoid to bend or pike up
Then, you have to keep your elbows right below your shoulders. Then, you have to look down at the floor. You have to avoid any strain on your head and neck. Keep breathing
You have to hold this pose maximum for 30-60 seconds
You have to do this 2 planks of 30-60 seconds hold

Health

Exercises To Strengthen Knees – Know Before You Go!

Published

4 years ago

October 20, 2020

healthadvicenetwork

Knee pain is the worst type of pain that can seriously affect the quality of your life. No doubt, such pain causes excruciating pain and even limits your movements. The American Academy of Pain Medicine reveals that about 19.5% of the population of the US suffers from knee pain. This pain caused due to several reasons like bad posture, injury, obesity, age, overuse, dislocation, not warming up or cooling before and after exercise, gout, torn ligament, etc

Keep in mind, knee pain should not be ignored; otherwise, it may lead to some serious problems. All you need to do some strengthening exercises that can speed up the healing process.

Safe Knee Strengthening Exercises:

As your knee is supported by muscles, bones, cartilage, ligaments, and fluids, you need to work on your quadriceps (front of your thighs), hamstrings (back of your thighs), shins (front of your legs), calves (back of your legs) and glutes (hip muscles) and you have to do knee balancing and muscle relaxing exercise to assists heal your knees. First, you have to begin by warming up. Read on to know what you should have to do.

Warm-Up:

This is the most important step that you should never have to avoid before starting any workout, especially if you are trying to recover from an injury. You just have to do 3 sets of 7 reps of push-ups for warm-up!

Now, let’s begin with knee pain-reducing exercises.

Quad Clenches:

What You Have To Do:

First, you have to tighten your quadriceps by clenching the muscles and allow ligaments joined to the knees. You can notice and feel the front part of your knees move up when you clench your quadriceps
You have to hold for 2 seconds and then release the same pose
You have to do this 10-20 times, every 3-4 hours

Knee Marching:

What You Have To Do:

You have to lift your left foot up, and then you ought to hold for a fraction of a second and then lower your left leg to touch the floor
Now, there is a need to lift your right leg up, and then again you ought to hold for a fraction of a second and lower your right leg to touch the floor
You have to do this for a minute twice per day

Straight Leg Raise:

What You Have To Do:

First, you have to pull the toes of the straight leg towards you
Very next, you ought to clench the quadriceps of the straight leg and raise your leg at least around 6 feet off the floor
Then, you have to hold for 2 seconds. And, then you ought to slowly lower the leg and release your quadriceps
You have to repeat the same exercise 10-20 times, twice per day

Long Arcs:

What You Have To Do:

First, there is a need to lift your one foot up and straighten your leg.
Very next, you ought to hold for 3-5 seconds.
Then, you have to slowly flex your knee and lower your foot to the floor.
Right after, you ought to do this with your other leg.
You have to stick to this exercise 10-20, twice a day.

Short Arcs:

What You Have To Do:

Start by pulling your toes towards yourself and you ought to clench your quadriceps.
Very next, you ought to lift your foot up until your knee is straight. Then, you have to keep your knee resting on the towel.
You have to hold here for 3-5 seconds.
Right after, you ought to slowly lower your leg and release the clenched quadriceps.
All you need to do this 10-20 times, twice per day.

Quadricep Stretch:

What You Have To Do:

You have to lift your foot up and then bring it towards the buttocks. Then, you have to balance your body by keeping the other foot flat on the ground and holding the chair
Very next, you ought to hold your foot and bring it closer to the body. You can notice the quadriceps stretch when you do this.
Then, there is a need to hold for 3-5 seconds and slowly release and lower your leg.
You have to do this 10 times for better results, twice per day.

Hamstring Clenches:

What You Have To Do:

First of all, you have to press the heels against the leg of the chair firmly until you feel the back of your thighs clench.
Right after, there is a need to hold for 5-10 seconds and then release.
You ought to do this exercise 10-20 times twice per day.

Hamstring Stretch:

What You Have To Do:

First, you have to slide towards your feet and notice the stretch in your hamstrings.
Then, you ought to hold for around 10-20 seconds and then slide back to the starting position.
All you need to do this 5 to 10 times twice per day.

Hamstring Curls:

What You Have To Do:

First, you ought to flex your knees and bring one foot up towards your buttocks.
Very next, there is a need to hold for 2 to 3 seconds and then slowly lower your foot.
Finally, you have to do this 10 to 20 times, twice per day.

Buttock Clenches:

What You Have To Do:

Let’s start with clenching your buttocks; you may feel yourself rise a bit when you do so.
Then, you ought to hold around for 3 seconds and release your muscles.
All you just have to do the same exercise 20 times, twice per day.

Buttock Kicks:

What You Have To Do:

First, there is a need to lift your feet up, flex your knees, and bring them close to buttocks.
Very next you ought to hold this pose for 2 seconds and then slowly lower them.
You just have to repeat this 10 times, thrice a day.