Guide To Improving Core Strength

The Fitness Advice That Can Help You Most

Everyone who has been to the gym or started some exercise regimen is well aware of the concept of core strength. Yet, there are many people who do not fall under this category and consider this jargon something irrelevant to their day to day. Other perceive core strength with abs like the superheroes; six packs that are rather daunting to look at.

However, these idealizations fail to capture to significance of core strength, not just in appearance, but for the sake of overall health. Core muscles are the set of muscles that regulate the movement of the pelvic region and spine and thus are connected with not just the movement of the lower limbs, but upper as well.

Benefits Of Strong Core

Having strong core muscles enables people to walk and move smoothly. Their balance and coordination are much better. They are also able to recover better from injuries. And not just this, pelvic muscles play an important role in sexual function, bladder and bowel movement.

Therefore, people with poor core strength also suffer from issues of incontinence. Similarly, spine problems also ensue, like curving or rotation of the spine that then requires intervention by the best Orthopedic Surgeon in Lahore.

Moreover, as joint aches like throbbing knees are a result of weak core muscles, improving strength is also then helpful for mitigating the aching joints. Likewise, back and even neck pain can occur due to weakened core muscles.

Therefore, it is very important to work towards improving core strength as otherwise something basic as the movement of your limbs is severely impeded.

Improving Core Strength

After establishing the significance of strong core, it is important to work towards it. First step is the identification of the core muscles and their activation. A physiotherapist can be of great help if you are unable to activate the correct muscles.

Some people also learn to engage their core by using alternative exercises like Pilates and Yoga. Tai chi is also helpful in this regard. Once you have tapped into the right muscles, you can improve your balance and coordination alongside improving the muscle form.

Some Helpful Exercises

It is best for beginners to start off slow and build their stamina for more advanced exercises. Following are some helpful beginner level and easy exercises that can be very effective in improving core strength.


Bridges are very easy to do, and require no equiment. To do this exercise, simply lie flat on your yoga mat or the floor, with your hands to your sides, palms facing up. Your legs should be bent at the knees. Breathe in as you lift your glutes to the air. Hands and feet should remain firmly planted on the floor.

Your back should form a straight line, so do not sag your back. Hold this from 10-30 seconds. Exhale as you lower yourself. Repeat reps, depending on your comfort level. You can then gradually build your stamina.


Planks are akin to pushups, except the latter push you can extra mile. Planks involve basically holding the body on all fours. Feet should be holding the lower body up, whereas upper body rests on the forearms. For greater challenge, you can rest your upper body on your hands rather than forearms.

It is important to ensure that the body does not sag. Make sure to pull your belly in. Hold plank position for around 15-60 seconds after which you can gently lower your body down. Repeat as necessary.

Not only will this posture improve your core, but also make your biceps stronger as well.

Leg Raise

This exercise is deceptive; looks easy and is anything but. To do this, lie flat on your back, arms to your sides with palms facing upwards. You can also stack them under your hips for extra support.

Slowly, raise both your legs up. Make sure the legs are as straight as possible, and both knees are touching each other. Extend your legs till the soles face the ceiling. Then, slowly lower the legs, but let them not touch the floor; legs should hover slightly above the floor. Repeat these reps.


Crunches are challenging but are just as effective. To do them, lie down on your back, and legs bent at the knees. Lift your upper body as you move towards your knees. Ideally, you should be utilizing your upper body strength, so do not use your hands for support.

If you have back ache or injury, please refrain from exercising till your Orthopedic Surgeon in Karachi approves your exercise program.


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Fitness And Your Life: Tips And Tricks To Help

Fitness And Your Life: Tips And Tricks To Help

Have you reached a fitness plateau where you are dissatisfied with your workout and fitness routine? If the desire to remain fit has waned, you need a few tips to get yourself mentally boosted and back on track. This will lead to giving up on your exercise plan, so be sure to read the following tips and find your way back into a fitness groove, if you can’t get inspired and motivated.

Making exercise fun is one of the best ways to stay fit. Dragging yourself to the gym or engaging in any other activities you don’t enjoy will discourage you from working out more. Find something physically demanding that you enjoy. Joining a local sports team is a great way to make friends, have fun, and stay in shape.

Exercising with your dog can be a great motivator. Having to take your dog out can increase the frequency of your workouts as well as your enjoyment. Some health clubs even offer classes or activities that can be done with your pet, such as “doggy yoga”!

A great way to help you get fit is to start doing compound lifts. Compound lifts are lifts such as the bench press, squat, pull-up, and deadlift. Once muscle group these lifts are better than isolation lifts because they use more than. Isolation lifts tend to only use one muscle group.

When trying to be physically fit, cardiovascular exercise should be a part of your fitness routine. Any type of movement that gets your heart beating fast (running, riding a bike) will help to burn calories, and keep off unwanted fat. Cardiovascular exercise will help keep your body healthy and strong.

To become more limber, hold stretches for at least 60 seconds. Stretching your muscles longer helps them to become more pliable. Try holding a stretch as long as you can without it being painful. After just a few days, you should notice an increase in flexibility. Be sure to stretch your body all over for the best results.

Regardless of what you are doing, or attempting to do, do not grab the seat in front of you. It yanks the chair back and startles the person in it. If you do not want to be responsible for spilled drinks and broken laptops, use your armrest to get yourself out of your chair.

Make exercise a priority in your life. Write it on your calendar or include it in your scheduling program. If you wait to do it until you have time, or when you think of it, you will not get it done. You have to be consistent in order see significant results.

Try purchasing a pedometer to keep track of how many steps you take in a day. It is recommended that you should take 10,000 steps per day. You should work to increase the number if you are not getting this many in. This can help you with your overall weight loss. It is also interesting to see how much you actually move during the day.

Believe it or not, your body needs sugar after a workout not just something full of protein. Try to get at least 20 grams along with your supply of protein. Protein travels by way of sugar to the muscles you just worked in your routine. Just make sure to limit the rest of your sugar for the day as to not undo what you have done.

While everyone has experienced a time where keeping fit is put on the back burner. By following the simple tips of this article, you should be back on the road to working out and feeling great again. You will be back in charge of your fitness program and looking forward to your next workout, before you know it.

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How To Get Healthier And Maybe Shed Some Extra Pounds

How To Get Healthier And Maybe Shed Some Extra Pounds

Most people have physical fitness goals. But, the unfortunate fact is that those dreams typically stay as dreams; they are rarely realised. Anyone who wants to get into good physical shape will need to be totally dedicated. The following article will help.

If you want to get fit, stop making excuses not to go do it. The situation doesn’t have to be perfect. Not every workout needs to be record-setting. Even if you don’t feel like it, just go. Your body will thank you for it later, and soon enough it will become a habit.

Space out your workouts. You don’t have to exercise all at once, if it’s difficult for you. If you break up your workouts into four 15 minute chunks, at the end of the day, you’ve got an hour in. Sometimes, that works better for people who can’t sit still for an hour and exercise.

Take some time out of your workout to focus specifically on your trouble areas. Doing this will make sure that you give special attention to the things you need to work on, and the extra time will translate to better results. Trouble areas won’t be trouble too long if you give them special consideration.

A great way to help you get fit is to start running. Compared to other exercises like the stationary bike or the elliptical, running tends to burn far more calories. You can run on a treadmill or on a track if you can find one. Avoid running on concrete though.

At work, sit on a round exercise ball instead of a chair. Your back muscles and stomach muscles will get a workout as you balance yourself on top of the ball in front of your desk. Sitting on a ball encourages good posture because you need to sit upright, in order to balance.

The trapezius muscles are easily one of the most neglected body parts when it comes to exercise. To exercise them, simply hold a dumb bell in each hand, and lift your shoulders. Then lower them slowly. The trapezius muscles are an important part of upper body and back strength.

Regardless of what you are doing, or attempting to do, do not grab the seat in front of you. It yanks the chair back and startles the person in it. If you do not want to be responsible for spilled drinks and broken laptops, use your armrest to get yourself out of your chair.

You should make sure to put your tongue near the roof of your mouth when doing any kind of abdominal work out such as crunches. This helps to protect your neck and will work to align your spine and back so that you do not put strain on these areas.

Before working out on a bench, test it out. Apply pressure to the bench with your thumb to test for adequate padding. If the metal or the wood is all you feel underneath the bench, it’s recommended that you find a different one.

When you are doing repetitions of an exercise, try counting backwards to your goal instead of forwards to it. It’s a mental trick. When you are concentrating on those big numbers you tend to think it is impossible to do more, while just the opposite holds true when you are decreasing your count. You may find those sets that were hard to get through are a little easier this way.

Make exercise your morning habit. Set your alarm for a little bit earlier each morning, and try to perform some sort of physical exercise in that time frame. Eventually, your body will realize that this is when you wake up, this is what you will do, and it will grow to enjoy it.

A good way to help you get fit is to become a golf caddie. While it may be an unorthodox way of getting in shape, it definitely works because of the sheer amount of walking you have to do. You also have to carry equipment, which makes it tougher.

You can reach your fitness goal with the proper information. Although it may be difficult, it is possible. It takes effort and hard work to achieve any fitness goals. Put the ideas presented in the preceding paragraphs to play in your life, and you are going to notice results.

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