The spine is the most important supporting structure of the human body, carrying the weight of the body and protecting the spinal cord and internal organs. However, the habits of modern lifestyle, such as sitting for a long time and poor posture, often lead to excessive pressure on the spine, causing various bone diseases, such as cervical spondylosis, lumbar disc herniation, etc. In order to protect the spine and reduce the occurrence of bone disease, we need to strengthen the core muscles. Core muscles are a series of muscles located in the abdomen, back, and pelvic floor that play an important role in stabilizing the spine and supporting the body. Here are 4 simple movements to help build your core, protect your spine, and reduce bone disease.
1. Plank.
Planks are a very popular core exercise. It strengthens the rectus abdominis, latissimus dorsi and pelvic floor muscles and improves the stability of the spine. Essentials of the movement: Face down, body in a straight line, arms straight, support on the ground, feet together, body lifted, forming a flat shape. Hold this position for 20-30 seconds, then take a break and repeat 3-5 times. As your core muscles gradually strengthen, you can gradually increase the support time.
2. Sit-ups.
Sit-ups are a simple but effective way to work your core muscles, strengthening the rectus abdominis and external oblique muscles and improving core strength. Essentials: Lie on your back on the ground, bend your knees, rest your feet flat on the ground, put your hands next to your ears, slowly sit up so that your upper body is off the ground, then lie down slowly, repeat 10-15 times. To increase the difficulty, try stretching your legs straight or placing your hands behind your head.
3. Bridge leg lift.
The bridge leg lift is a workout that targets the muscles of the lower back and buttocks. Here's how to do it: First, lie on your back on the mat with your knees bent and your feet flat on the ground. Then, use the strength of your arms and shoulders to lift your upper body up, while lifting one leg so that it is in a straight line with your body. After holding this position for a few seconds, lower the lifted leg and switch to the other leg to do the same movement. Bridge leg raises can improve spinal stability and flexibility.
4. Cat-cow pose.
Cat-Cow Pose is a yoga pose designed to work the spine and core muscles. Here's how to do it: First, put your hands and feet on the ground, your wrists under your shoulders, and your knees under your hips. Then, slowly arch your back up and look your head down like a cat (this is "cat pose"). Next, slowly sink your back down and look your head upwards like a cow (this is "cow pose"). Repeating these two movements will work the spine and core muscles, improving spine flexibility and stability.
In addition to the above 4 movements, there are other core muscle exercises such as supine leg raises, push-ups, Russian twists, superman poses, etc. When doing core exercises, pay attention to the following:
1. Maintain the correct posture.
Wrong postures not only fail to achieve the desired workout results, but can also cause injuries to the body. It is recommended to do it under the guidance of a professional instructor.
2. Keep breathing smooth.
Keep your breathing smooth and don't hold your breath during the exercise. Proper breathing can help improve exercise effectiveness and reduce fatigue.
3. Diversified exercise.
Don't just do one or a few exercises, you should diversify different muscle groups to improve your physical fitness.
4. Pay attention to diet and rest.
While doing core exercises, pay attention to diet and rest to ensure adequate nutrition and rest time to promote recovery and health of the body.
5. Keep exercising.
Exercising your core takes time and patience, and you can only achieve the desired results if you do it consistently. It is recommended to incorporate these 4 movements into your daily exercise plan and stick to them for a long time.
Let's move together from now on, protect the spine, reduce bone disease, enjoy a healthy life, and move towards a better future!