Kollins Ezekh has told Insider.
If done correctly If done correctly, core exercises can improve your posture and decrease discomfort out of the gym as well, he added.
“A weak core could be one of the major contributors in low back discomfort,” Ezekh said.
Selecting the correct exercises and warming up properly, and doing the appropriate amount of work in the right technique can help develop a stronger and more stable core to achieve an injury-free workout.
Make sure to warm-up prior to exercising
Although it is tempting to speed up your workout by jumping straight into your workout, a warm-up routine can help prepare your muscles for exercise, helps prevent injury and allows you to keep a better eye on how to maintain your posture, Ezekh said.
A good warm-up routine should include every part of the body that will be working throughout the workout. It should also include similar movements patterns to the workout you are planning to perform.
If, for instance, you’re doing push-ups or planks, make certain to warm the shoulders as well as your back and your core muscles, Ezekh advised. It helps to ensure you’re using the muscles that you want to exercise, and avoid not utilizing other parts that are part of you (like those on your back) unintentionally being the ones to bear the brunt of the work.
For any core workout an effective way to get warm is by deep breathing exercises that force you to engage your core, he explained.
When you exhale and inhale consider the belly button rising up and then pressing back towards your spine and allowing you to feel the diaphragm (the muscle located at the base in your chest).
Master simple exercises like planks
Although social networks are brimming with stunning “six packs abs” exercises that require complicated movements or quick moving routines The most effective fundamental exercises are easy and can be completed at home with no the use of equipment and weights Ezekh said.
Exercises such as planks, body holds that are hollow and other variations utilize body weight to strengthen the core muscles. They can be difficult for all levels of fitness, while being simple enough for novices to master.
“It’s about creating the connection between mind and muscle” Ezekh said.
Prioritize controlled, slow movement
One of the most common mistakes made during the core workout is that it moves too fast, which can allow momentum to propel the exercise and hinder your core muscles from performing the task, Ezekh said.
It’s better to reap the benefits of doing exercises at a slower pace and focusing on each move or posture, while pressing the muscles you want to work the trainer stated.
Another mistake that is common is not remembering to breathe, which could make you tired faster and make you more unstable.
“People tend to breathe in a snore which makes the whole process more difficult,” Ezekh said. “Sync your breathing and your exercise.”
Inhale as you lower or brace for an exercise, then exhale when pressing up or lifting.
Start with sets that are shorter
Ezekh stated that a typical cause of back discomfort during ab exercises is attempting to perform an exercise excessively long or with too many repetitions. This can cause your posture to weaken.
Instead, you should work the time you’re able to effectively engage your core and keep good posture, he added. For instance, begin practicing plank exercises by doing 10 to 15 seconds of holds. You should squeeze your midsection so that you don’t put stress on your lower back.
“Thinking about the elbows being tucked in and pulling them towards your toes and your toes towards those elbows” Ezekh said.
If you are too exhausted to keep the posture stable take a break and try another time, working gradually until you can do 1 minute of planks.
When your core becomes stronger, it will assist you in maintaining your stability and avoid injury when doing intense exercises like squats and deadlifts Ezekh said. It will also to protect your spine throughout your day and improve your posture so that you’re less likely to suffer backaches due to the desk job according to him.
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