"Staying fit / Core exercises."

AssalamuAlaikum & Greetings Everyone!

It's me @amjadsharif
From #pakistan

My Experience on Core Exercises

Fitness is a process that demands perseverance to build the weak muscles of the body. In this process, those specific exercises known as the core are crucial since they work on the abdomen, pelvis, lower part of the back, and hips. These exercises help to enhance stability, body posture and balance besides flexibility and this make everyday activities possible and with decreased probability on injuries. In the current week, one learning challenge that we undertook involved core activities. The three manoeuvres we undertook were the Inverted Mountain Climber, Dorsiflexions, and Oscillations all of which aimed at distinctive portions of the core.

Upper and Lower Abdominal Muscles Exercise – Inverted Climbing

This exercise is similar to the standard mountain climber but is done lying flat on the back. You fold your hands across the back of your head, extend your upper torso and move your legs towards the opposite arms and back. It is, however, crucial to note that the movement is widely demanding, not just in terms of co-ordination, balance, but also strength when done at that level.

I choose the normal level and did the exercises in 20 reps, 10 on each side, then rested for 10 seconds and performed 20 reps. The first set I easily completed, but as I continued through the series, I burned in the upper and lower abdomen. This was not an easy activity because besides the movement it was also a challenge to flex my abdominal muscles and bring up my torso. Nonetheless, the position was helpful as it helped me build strong abdominal muscles.

Dorsiflexions for the Lower Back

In this exercise, you try to stretch the stomach muscles while strengthening the lower back muscles. On my stomach I put my arms above my head and tried to lift up my upper part of the body then bring it down. It shifts most of the load to the lower back that makes the movement somewhat difficult but at the same time is a good core exercise.

I also choose the normal level, which meant repeating the same exercise 10 times, resting for 10 seconds, and then repeating the exercise for the same number of repetitions. This was the most challenging task for me to handle since my lower back muscles pulled much weight. is not very comfortable but I felt motivated to stand it because the word endurance makes me strong in observation of fitness. After the sets were done I did not feel that kind of pain anymore and felt much accomplished.

Oscillations to the Oblique Abdominals

Movements that are in nature are known to lengthen and tonify the sides of the core area. Getting into a stance with my arms at my side I then tried to lean forward to my left side, and then my right side in the form of bows trying to get as low as touching my left thigh or below my left knee at best. This exercise is named so because it imitates an oscillating movement.

This exercise was accomplished in three sets; 20 on the right and 20 on the left; following the 40 movements, I took 10 seconds before repeating the motions for another 40 times. Besides, oscillations are a common component of my training; therefore, raising the bar to the level of ‘hard’ made it extremely difficult. They performed a stretching sensation and a burning feeling on both flanks of the abdomen throughout the exercise, but subsided afterwards.

You are going to do the three exercises explained at home.

I just did 3 exercises as described above. The image above also shows the movement during move.

Select a level in each one

I selected Normal mod/ level.