To perform well at virtually any sport, even darts and Ping-Pong!, you need a strong core. A stronger core makes everyday life easier, too, resulting in fewer injuries, better posture and balance, and less back pain.
The core stretches from the pelvis all the way up to the neck and it surrounds the trunk — the central part of your body that houses most of the internal organs. It includes abdominal muscles, the deep muscles in your pelvis, hips and back; smaller stabilizing muscles along your spine; and the diaphragm. The core is your body’s power source that transfers oomph from the legs to the upper body. It gives you endurance and stability.
Here are a few exercises to get started building up your core —
Plank
Lie face down on a mat. Push up so you’re balanced on your elbows, forearms and toes. Keep your back and body straight and your hips level, and slightly tuck in your tailbone. Breathe. Start by holding the position for 10 seconds and work your way up to 60 seconds. Works the abdominal muscles, obliques, deltoids, pectorals and triceps.
Dead Bug
Lie on your back with your legs in the air and knees bent at a 90° angle. Raise your arms so they’re pointing to the ceiling. Keeping your spine flat against the floor, extend your left leg and lower your right arm behind you until both are just above the ground, then return to the starting position. Repeat with the opposite arm and leg. Exhale as you extend and inhale as you return to the starting point. Start with two x five reps. Work up to three x eight reps. Works the transverse abdominis, rectus abdominis, obliques and pelvic floor muscles.
Jumps and Hops
Works the internal obliques, erector spinae, transverse abdominis and the muscle groups that stabilize the vertebrae and pelvis.
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