Being fit is not a fashion symbol but it is being healthy – feeling good and wholesome, it is being able to move comfortably without pain. To be fit, you just need to get up and start moving – the next steps come after you have convinced yourself to set up a fitness regime. So, once you start moving, be it going to the gym or going to a nearby park for exercising or running. The least you can do is set up a program for workouts in your home.
Challenging your body to move is very important, sweating while you exercise has great benefits. Once you get into a habit of exercising you will feel something was missing in your day if you don’t get to follow your exercise routine for any reason. You can bring a world of difference by adhering to your fitness regime by enrolling yourself in the best gym.
Besides having apparent physical benefits, there are several reasons why you should focus on your fitness. If you are fit you are energetic, it boosts your mood and immune system and you are able to sleep well. When you make up your mind to follow a fitness program, you will start looking for a gym in Karachi that has the equipment and resources to help you develop a stronger and more energetic body. The most important thing that you need to focus on when beginning to exercise is to make your core stronger. For certain obvious reasons strengthening the core is vital.
Benefits of a Strong Core
Core muscles play a significant role in allowing you to do most physical activities, or for instance, some things as simple as getting a plate from the top shelf of your kitchen cabinet, bending down to tie your shoe laces, etc. Hence, it helps you in maintaining stability and keeping balance. Strong core muscles are essential for athletes. If their muscles aren’t strong, they may get tired easily and may not be able to endure sports injuries. Also, lower back pain and muscle injuries are mostly due to weak core muscles, therefore, for a supporting better posture, strong core muscles are important.
To reach your fitness goals, follow these core exercises:
Before you begin, do breathing exercises essential for core muscle enhancement. Breathe as if you are bringing your belly close to your spine, then breathe out gradually.
This pose tones your but and thighs. It activates your glutes to lift your hips – this pose helps train your core.
- Lie on your back, rest your feet on the floor at the width of your hips your knees bent. Palms down, and place your hands at your sides.
- Tighten your core and glutes.
- Raise your hips and align your knees with your shoulders.
- Remain in the same position for 10–30 seconds.
- Repeat at least 3–5 times.
Crunches are one of the most effective core-strengthening exercises. By lifting your upper body, you make your abdominal muscles active. If you go to any best gyms in town, this is the exercise that is considered very important there too.
You should be careful if you have low back pain, even if the pain occurs seldom. It is advised to move slowly and begin with a few reps initially.
In case you have chronic low back pain it is best to talk to a certified trainer or your doctor before trying crunches. It may not be safe for you.
- Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest.
- Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause.
- Slowly lower your upper back to return to the starting position.
- Start with 1 set of 8–12 reps.
The bird dog involves both your abdominal and back muscles during exercise, so it’s perfect for core strengthening. It also demands balance, stability, and coordination.
- Take your position like an animal on all fours.
- Tighten your core. Raise your right leg to hip level, making sure to keep it straight. At the same time, lift and stretch your left arm to the level of your shoulder level, let the palm be down in this move. Hold a spine straight without letting your back to arch while you extend your arm and leg.
- Stop for a while.
- Repeat in the same way with your other leg and right arm.
- Begin with 1 set of 8–12 reps.
This is a variation of a regular crunch and works on your obliques, rectus abdominals, and hips.
- Lie straight on your back. Bend your left knee and pull it gently toward your chest. Your right leg should be slightly lifted off the floor but straight. Put both your hands behind your neck or on the lower part of your head – make sure not to pull on your neck during this move.
- With your left knee bent and your right leg straight, lift your right shoulder off the floor and move your right elbow toward your left knee.
- While you bring your right shoulder back to the floor, stretch your left leg, bend your right knee and bring it toward your chest.
- When your right knee moves toward your chest, lift your left shoulder from the floor and move your left elbow toward your right knee.
- Start with 3 sets of 12 reps on each side.
This crunch works your core and lower body, as well as your thighs, glutes, and quads. At Atmosphere, the trainers make sure to include all these crunches.
- Stand straight with your feet slightly apart, a little wider than the shoulder, and keep your toes turned outward. Put your hands behind your head and open your chest.
- Tighten your core and glutes. Try to bend your knees till your thighs are aligned with the floor.
- Bend your torso to the side, and move your right elbow toward your right thigh. Repeat the same on the other side.
- Start with 1 set of 8–12 reps.
These exercises above are for beginners, once you feel you are comfortable with all and can do them with ease, you should move to an advanced level. A few of these are listed below.
- Bird dog with an elbow to knee
- Mountain climber
- Side plank with rotation
Focus on the fundamentals
Core-strengthening moves work best when you do them with a trainer in a gym, like Atmosphere, which is the best gym in Karachi. Once you get the hang of it, you can do it independently as well. But before that, you must consult your physician or an orthopedic about whether it is safe to do it or not. However, a trainer at the gym checks on you and dedicates exercises according to your health conditions.
Talk with your healthcare professional before starting a new exercise routine. If you have a past or current back injury, consult a certified personal trainer, if possible. They can show you how to safely tone and train your core.