Maintain your body core

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by HopeM734
Last updated 6 years ago

Health & Fitness

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Maintain your body core

5 Exercises to Empower Your Body Core1. Bird-Dog Crunch: Targets the shoulders, glutes, hamstrings, and abdominals. It is performed by first getting on all fours (hands and knees) and then extending an arm with the opposite leg (right arm, left leg, etc.), and then bringing the leg and arm back to rest before doing the same motion with the opposite limbs. 2. Standing Bicycle Crunches: Targets the obliques and rotational muscles. Like the title suggests, the exercise is performed while standing up and then raising a knee to the body's opposite side's lowering elbow. 3. Seated Leg Lifts: Targets the abdominals and the hamstrings. This exercise is performed by seating with the legs extended out and then lifting one leg at a time, holding it up for a few seconds, and then bringing it to rest and performing the same motion to the opposite leg. 4. Sit-ups: Targets the abdominals, and, possibly, the hip flexors (based on range of motion). Everyone remembers sit-ups from their middle school and high school gyms classes, but these are actually great for empowering one's body core. The exercise is performed by laying down, with the knees slightly raised, and then bringing your head and torso towards your knees. 5. Spider-Plank Crunch: Targets the lower abdominals and the glutes. This exercise is performed by getting into the position of a standard push-up and then one's leg (one at a time) should come forward to touch the elbow on the same side of the body as the lifted leg; this motion is repeated with the opposite appendages.

Maintain your Body Core!

Citations: Food Network. (n.d.). Retrieved June 25, 2015, from Potatoe. (n.d.). Retrieved June 25, 2015, from Crunches? 6 Better Core Exercises for Beginners. (2015, March 2). Retrieved June 25, 2015, from & Beautiful Words. (n.d.). Retrieved June 25, 2015, from Natural Carbohydrate Foods vs. Refined Carbs. (n.d.). Retrieved June 25, 2015, from YOUR BODY CORE: IT'S IMPORTANT! (n.d.). Retrieved June 25, 2015, from


5 Healthy Carbohydrates to give one's Workout and Life Great Energy & Useful Information on "Carbs"Carbs, as they're respectfully known, are actually both good and bad. Good carbohydrates are high in fiber, vitamins, and minerals and don't cause many spikes in blood sugar. People should have good carbs as about 50% of their daily calories. Also, carbohydrates are found to give temporary energy for your daily activities and exercises, but can be bad if one doesn't use this energy up. 1. Sweet Potatoes, Yams, & Potatoes - All of these starches are great for getting energy before an exercise, but they're also full of Vitamin A, Vitamin C, fiber, and potassium, and they're have a high glycemic index. Also, they're great for assisting and building the immune system. 2. Legumes - Lentils and beans are great sources of protein, fiber, and complex carbohydrates, and they're great for filling up one's stomach. 3. Milk - Dairy products, including milk, contain a sugar called lactose, protein, and sodium, which is a combination that is great, revitalizing snack after a workout. 4. Fruit - Fruit is a great source of fructose, which is a sugar combination of fiber, water, minerals, vitamins, and more. Fruit is fantastic for quick energy!5. Whole Grains - Whole grain pasta and breads are always great, but things like quinoa, oats, farro, and rye are found to be great protein deliverers, low in cholestorol, and-well-healthy.

Body Cores!The body core includes all of the muscles in the torso, and by sustaining these muscles, a person will most likely have amazing balance, posture, and a healthy lifestyle. Core fitness is important because while we are resting, our core muscles are just relaxing, and this weakens our strength, endurance, and physical health. Before you or someone else starts the physical journey of exercising one's core, everything must begin slowly and safely.






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