Prove Yourself! How To Train The Body's Effective And Easy Core Muscles

Illustration (Freepic)

YOGYAKARTA - How to train the body's core muscles is not only important for getting flat abdomens and six packs, but also plays a major role in maintaining balance, strength, and body posture.

Proper core exercises can be done by anyone, even at home without the need for special tools. With the following simple moves, you can train cores consistently and feel the benefits of everyday life.

Reporting from the Very Well Fit page, here are 5 easy core muscle exercises that can be done at home with only a duration of 20 minutes:

Plank is a basic core exercise that involves almost all of the body's core muscles.

To do this, position your body on your lower arm and toe. Keep your knees straight, your stomach tight, and don't let your hips down or your upper back in between your shoulders.

The tip is that the body must be straight like a board. Hold this position for 1560 seconds while breathing slowly, don't hold your breath.

For variation, try holding one hand forward for 10 seconds, then changing the other hand. It can also be done by lifting one leg. Focus on the muscles of the diaphragm, stomach, hips, and lower back.

Side plank is a movement to train the side muscles of the body's core, from ankles to shoulders. This movement helps strengthen the side hip while maintaining the strength of the oblique muscles.

The trick, starting from the plank position and then sliding the load into one hand. Set the position of the leg, one in front as a buffer. Once stable, close your legs. Keep your hips from going down.

For more challenges, try to raise your hand up and hold 1560 seconds. Repeat it on the other hand. It can also add intensity by lifting your feet up a few centimeters and holding them for 10 seconds.

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V-sit is an effective belly exercise to train abdomynistic rectus, oblique, as well as hip flexor muscles.

It's easy, sit on the floor, take a slow breath while tightening the stomach muscles. Lift your legs to form a 45-degree angle. Range your hands forward to balance your body, or place it next to you if you feel less stable.

Hold the position of 15'60 seconds, then rest 15'20 seconds. Repeat it 2 more times. If the muscles are used to it, increase the duration of the prisoners.

Bicycle crunch is a classic movement to train almost all of the core muscles, especially abdomynistic rectus and oblique.

To do this, the body lay on the back with the lower back attached to the floor. Place your hands behind your head without pulling your neck. Lift one knee to form a 45 degree angle, while the other legs remain straight.

Tips are, leg movements such as pedaling a bicycle because the right knee approaches to the left elbow, then the left knee to the right elbow. Do 10'25 times on each side with a stable movement, take a break for a while, then repeat 2 more sets. Increase the number of repetitions as it gets stronger.

The last bridge is a drill that targets rear thigh muscles, lower back, and buttocks. This movement is also good for strengthening the body's core while maintaining spinal stability.

The trick, lying on your back with your knees bent, the soles of your feet attached to the floor, and your hands beside your body. Breathe slowly, tighten your stomach and buttocks muscles, then lift your hips to the same as your knees and shoulders. Hold 1560 seconds.

However, for the advanced level, try to lift one leg as high as possible and hold 10 seconds, then change your legs. Over time, extend the duration of detainees so that the results are maximized.

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