Staying fit / Core exercises

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Warm greetings to all Steemians who are here, I pray that we are always in good health. On this occasion I took part in a very interesting weekly challenge about sports. In this life we know that exercise is very important in order to maintain body flexibility and balance in maintaining our health.

This week's lesson was really interesting, the state of my body which lately has been more stiff and silent makes many of my activities not run smoothly. With this opportunity to do core exercises given by our teacher, my body feels fitter in activities, this is not just participation but also practicing and exercising for me which makes the body better. In this exercise, there are several areas that are targeted to help us achieve body balance, posture, flexibility and stability, namely the lower back, hips, and abdomen. This exercise also has many benefits for those of us who do it, including guarding against injury, improving our own athletic performance and making us lighter and more energetic in doing our daily activities.

Here we will be directed to do 3 exercises that aim to help train the core area, and the 3 cores referred to here are the Inverted mountain Climber which functions on the upper and lower abdominal muscle areas, the second is on Dorsiflexions which functions for the lower back, and the last Oscillations which leads to oblique abdominal muscles. We need to know everything is shown in the core area.

Inverted Mountain Climber, this works the upper and lower abs.

The Inverted Mountain Climber is an exercise performed in the supine position where we require balance and coordination of the body. The pain is more felt in the lower and upper abdomen, maybe for someone who is already proficient in doing it will be lighter and easier so that they can take the hard level of training. As for myself, it was my first time doing this movement, so here I decided to take the light level exercise and do it, namely, 20 repetitions with 10 repetitions on each left and right. After doing the first 20 repetitions, I took a 10-second break and then did another 20 repetitions like the first time, as requested.

Dorsiflexion aimed at the lower back

This exercise is done in a lying position where our two arms are used as face supports. The upper body area is lifted up and down as we stretch the abdomen, and is repeated as desired. The pain is felt more in the abdomen and chest, this exercise aims to train the lower back and abdomen, in the eyes of which all the weight that we can feel is collected.

As this exercise is quite strenuous for me, I only took the normal level by doing 10 repetitions, then rested for 10 seconds, and then continued another 10 times as requested. This exercise was harder than the other one, where I had to persevere to succeed.

Oscillations aimed at oblique abdominal muscles

Oscillation, an exercise that looks quite simple and can be done easily by everyone. It is a core exercise that can help stretch the sides of the core region. This exercise is done in an upright position, where we place our hands to the side and let them touch the thighs down as far as we can stretch. then do it alternately between left and right. For this exercise I chose the normal level, I did 40 repetitions, then took 10 seconds to rest. after that continued another 40 repetitions. Each side means 40 times on demand.

You are going to do the three exercises explained at home.
I have done 3 exercises like the explanation I shared above, I chose the normal level of all of them.

Select a level in each one

Exercise	Level	Repetitions	Rest	Repetitions
Inverted climbing	Normal	20 reps	10 seconds	20 reps (10 on each side)
Dorsal flexions	Normal	10 rep	10 seconds	10 reps
Oscillations	Normal	40 rep	10 seconds	40 rep (20 on each side)

Make a demonstration video doing the three exercises with the instructions above.

Below is a video of me practicing the three exercises given in this lesson. I chose the normal level because I have not done such exercises for a long time, and if I repeat them a few times in the future, I will try a higher level. Check out my video below: