Some popular and eye-catching exercises, performed by very fit and hyper flexible people, are getting popular these days. L-sits, V-sits, single-leg lifts, and other exercises that work your hip flexors and abdominal muscles are commonly referred to as "core compression" activities and are frequently seen on social media. To strengthen your core, you must put your feet closer to your head. But they're not the greatest choice for those of us who are a little less flexible than fitness models.
“We frequently see examples on social media of questionable exercise practices that develop into trends, and in my opinion, ‘core compression’ training is one of those,” David Diggin, associate professor of exercise science at the US-based Ithaca College explains in an article posted by webmd.
While these exercises are good for professional athletes and core strength is good for overall posture, they might not be what is good for you. Core compression means different things to different people. While on social media it tends to be things like leg lifts, to professionals it could mean anything where the core is engaged. Or it could be like a loaded squat, where you have to use your body to stabilise that weight that’s on your back.
“In many exercises like squats, deadlifts and bench press, you have to compress your core to stay stable,” Dr Shawn Arent, professor of exercise science at the University of South Carolina in the US told webmd. “Everything just winds up with these new names.”
Also read | Plank, Mountain Climbers, Flutter Kicks, and more: Here are simple exercises to build core strength
Basic bodyweight exercises you can do right now
They're exercises that use your body’s weight. They target many muscles and help build strength. You don’t need any machines or weights and can do them anywhere. You can also tailor these exercises to your needs.
- Push-up
Perhaps the most well-known bodyweight exercise is this one. Pushing up your body weight will put the most strain on your chest and triceps. Your abdominal muscles help to maintain a tight core while your deltoids, or shoulder muscles, assist the movement of your arms. Keep your back and hips from arching up or dipping down. Make fluid, controlled motions.
- Squats
They are ideal for increasing your lower body strength and flexibility. Your hips and lower body will become more mobile. The large muscles in your legs, such as your gluteus maximus, hamstrings, quadriceps, and hip adductors, are the primary muscles you use. Take care to avoid placing too much weight on your toes. Squat as low as possible.
- Planks
Holding your body parallel to the floor is known as planking, and it's a tremendously flexible exercise with several advantages. The plank is unquestionably for you if you want to improve your core. Lower back pain can be alleviated by core exercises. Additionally, it will lessen the strain on your spine, which may help you have better posture. You'll also become more balanced and flexible.
- Lunges
These concentrate on strengthening your leg muscles. Because they all involve lunging motions, they're also excellent for conditioning for sports, especially those like basketball, tennis, and soccer. Make sure your knee remains in the middle over your foot.
- Pelvic Tilt
To perform one of these, maintain your knees bent and your feet flat while lying flat on the floor and raising your pelvis off the floor. It strengthens your core and buttock muscles and improves your posture. While you're doing this, remember to breathe. Avoid raising your upper back or shoulders off the ground.
Also read | Best exercises: 5 types of treadmill workouts for beginners
- Burpee
Bring your body down to the floor for a squat thrust, then explode with a high jump to complete this full-body workout. All of your main muscle groups will be used. You will simultaneously exert your heart and lungs. You may combat the loss of muscle in your body as you age by strengthening yourself with burpees.
- Step-ups
You don’t need any equipment for this. All you need is a staircase. You will push through your main foot as you stand in front of them, raise your body onto the step, and then step back into the starting position. Maintain a straight spine and taut core muscles. This works your quadriceps, hamstrings, and gluteal muscles.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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