This time, we'll focus on strengthening and toning the abdominal muscles, as well as the lower and middle back muscles. These groups of muscles form the "core" of our body.
"Core muscles? I don't have them," I used to say. I also imagined that "core muscle exercises" would be very difficult and involved punishing practices using machines in the gym.
If you think likewise, you'd be pleasantly surprised that this exercise can be done easily at home, and it's really not that difficult.
It worked to strengthen my core muscles, so I hope you will find it useful for you too. Please try it!
Core Muscles?
Mention "core muscles" and for most people, the image of the "six-pack" abs comes to mind.
Did you know that core muscles don't just refer to the abdomen muscles, and weakness in the core muscles make one more prone to getting injured while playing sports or during day-to-day activities?
In reality, the core extends beyond a single abdominal muscle and incorporates a network of deep inner and visible outer muscles at the center of the body, i.e. in the pelvis, lower back, hips and abdomen.
This radiating network of muscles works constantly to provide stability for the body and to prevent injury, as well as assisting in major body movements.
This means that it is important to strengthen the core muscles to achieve stability and avoid injury while doing everyday activities and playing sports.
Stabilization and Balance
A primary function of the core is to provide spinal stability and balance for the entire body.
When activated, the inner core and outer core muscles work together as shock absorbers for the body and reduce stress during rotational movements or movements where the trunk bends or flexes. Since the human body moves in many directions at multiple angles at any given time, the core works to keep the body balanced, to reduce stress and injury, and to protect the spinal column at all times.
Movement
The muscles of the core are also responsible for movement.
Major muscles of the body all connect to the core and the core muscles provide stability, torque, and momentum for movements such as leg swing and arm swing when walking or running, weight transfer when stepping, walking and running, and momentum shifts in movements like swinging, throwing, or pitching.
Strengthening the Core
Given the importance of the core muscles, it is no wonder that there are many ways that are used to strengthen them. The exercise described below is simple and relatively risk-free. (You're unlikely to do it wrongly, and the risk of injury from doing it wrongly is low.)
All you need is a firm surface to lie on, and you're all set.
If you haven't been practising such exercises, do note that it probably takes some time before the effect of the "training" to be felt. But persistence pays. The exercise gets easier with time. That's when you know that your effort has paid off.
Half Plough Pose (or, Leg Raises!)
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| Strengthen the abdominal and back muscles with Half Plough Pose |
1. Lie on your back with your legs extended, heels together and toes pointing up.
2. Keep your arms by your sides and press your palms down on the mat.
3. Exhale and raise your right leg slowly until it is 90 degrees (or, as vertical as possible).
4. Keep your leg straight and make sure that it does not bend at the knee.
5. Continue holding your leg straight at the height you feel comfortable, for up to 5 breaths.
6. As you exhale, bring your leg down slowly back to the mat.
7. Rest for a few seconds, until your breathing is back to normal.
8. Repeat for your left leg.
When you can comfortably hold each leg individually at 90 degrees, proceed to the next level, i.e.
9. Exhale, press the palms on the floor and raise your right leg while keeping it straight.
10. Raise the right leg to 30 degrees from the floor. Hold for up to 5 breaths.
11. Raise the right leg to 60 degrees from the floor. Hold for up to 5 breaths.
12. Raise the right leg to 90 degrees from the floor. Check that the knee is not bent.
13. Hold for up to 5 breaths.
14. As you exhale, lower the right leg slowly to 60 degrees from the floor. Hold for up to 5 breaths.
15. Exhale and lower the right leg slowly to 30 degrees from the floor. Hold for up to 5 breaths.
16. Exhale and lower the right leg slowly back to the mat.
17. Rest for a few seconds, until your breathing is back to normal.
18. Repeat for your left leg.
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| When you're comfortable holding at 90 degrees, hold each leg individually at 60 degrees and 30 degrees |
Eventually you will progress to the next level, raising/holding/lowering both legs together:
19. Raise both legs to 30 degrees from the floor. Hold for up to 5 breaths.
20. Raise both legs to 60 degrees from the floor. Hold for up to 5 breaths.
21. Raise both legs to 90 degrees from the floor. Check that the knees are not bent.
22. Hold for up to 5 breaths.
23. As you exhale, lower both legs slowly to 60 degrees from the floor. Hold for up to 5 breaths.
24. Exhale and lower both legs slowly to 30 degrees from the floor. Hold for up to 5 breaths.
25. Exhale and lower both legs slowly down back to the mat.
26. Relax.
Benefits of the Half Plough Pose
- Strengthens and tones the abdominal muscles
- Strengthens the back muscles
- Regulates bowel movements and alleviates constipation
Stay Safe
- Your back and head should be in contact with the mat at all times.
- Movements should be slow, and the legs should be kept straight.
- Half Plough Pose can be quite challenging at the beginning. For a start, practise only up to step 8, i.e. raise and hold the legs up individually at 90 degrees. When you are ready, progress to holding each leg individually at 30 degrees and 60 degrees. Eventually, you will be ready to progress to to raise and hold both legs at 30 degrees, 60 degrees and 90 degrees.
- If you have lower back pain, practise only the single-leg version, i.e. raise one leg at a time.
Ask a question or share your progress in the comments below.
