Have you ever been in that situation where you stumble upon easily and have no control over your body or on your body weight? Do you know why it happens? It’s simple because most of us are lacking in core strengthen. Further, I shall explain to you why is core strength important.

Why is core strength Important?

The core is at the centre of your body, it encompasses your abs, hips, back, and chest. Your core stabilizes your body, allowing you to move in any direction as well as having proper balance. It helps prevent falls and supports your body. So, having a strong core is beneficial to everyone because it allows your body to function properly. Words by Dr. Brenda Higgins, D.C.

 Improves balance and stability
The Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. This leads to better balance and stability making daily activities such as walking, running, and sitting much easier. This will help eliminate any injuries, keeping your body aligned and minimizing strain on your muscles and joints.

 Eliminates back pain
We often find ourselves struggling with back pain. It most happens because we sit continuously or stand or maybe because of our bad posture. Since the core is at the centre of the body which supports your entire body especially the neck and the back. Strengthening your core is important as it will align and upright your body and will have very less impact on your neck and back.

 Upright Posture
Good posture lessens wear and tear on the spine and allows you to breathe deeply making it easier for oxygen to travel through your muscles so they are able to contract.

HERE ARE 13 YOGA POSES/ EXERCISES TO STRENGTHEN YOUR CORE

1)  High Plank Pose

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Instructions:

– We start in Adho Mukha Svanasana.Then inhale and draw your core forward until the shoulders are directly over the wrists, core parallel to the floor.
– Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.
– Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck
– Remember tighten your lower abdomen while doing this exercise.
– Hold this for 30secs

Benefits
• Strengthens Your Core. …
• Increases Muscle Definition. …
• Heightens Metabolism. …
• Reduces Back Pain. …
• Gives You Better Posture. …
• Improves Balance. …
• Enhances Bone and Joint Health. …
• Boosts Mood and Relieves Stress.

2) Boat pose (Navasana)

Instructions:.

– Begin in a seated position with your knees bent and your feet flat on the floor.
-Lift your feet off the floor, slowly. Keep your knees bent at first. Bring your shins parallel to the floor.
-Your core will naturally fall back, but do not let the spine round.
-Straighten your legs to a 45-degree angle if you can do so without losing the integrity of your upper body. You want to keep your core as upright as possible so that it makes a V shape with the legs.
-Straighten your arms roughly parallel to the floor with your palms turned up.
-Do your best to balance on the seated bone, but it’s normal if you are resting slightly behind them. Focus on lifting your chest to support the balance.
-Sit in this position for 30sec

Benefits
•Boat Pose builds abdominal and core strength. It works the deep hip flexors. These muscles get weak when you sit too much. It will also help you build your balance.

3) Child pose

Instructions
– We start by kneeling down and resting your butt on your heel .
Gently, bring your belly facing towards the floor, resting besides your thighs
– Place your hand forward
– Hold this position for 30secs

Benefits
Child’s Pose is a gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain.

4)Cobra Pose (Bhujangasana)

Instructions:

-Lie on your belly.

– Come onto your forearms, with your elbows directly under your shoulders and parallel to each other.

–Stretch your legs straight back, about hip-width apart.

–Spread your toes wide and press the tops of your feet into your mat.

– Firm your legs, and roll your inner thighs up, your outer thighs down. Press your tailbone toward your feet, lengthening your lower back.

-Tighten your abdomen and stretch as much as possible

–Press down into your forearms to lift your chest up.

– Hold this position for 30secs.

Benefit
• strengthens the spine.
• Stretches chest and lungs, shoulders, and abdomen.
• Tones the buttocks.
• Stimulates abdominal organs.
• Helps relieve stress and fatigue.
• Opens the heart and lungs.
• Soothes sciatica.
• Therapeutic for asthma.

5) LEG RAISES (UTTANPADASANA)

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INSTRUCTIONS
-lay down on your back
-place your hands besides your glutes
-gently raise your legs,inhale and hold for few secs
-gently bring your legs down and exhale.
keeping your core enganged throughout.
– do this for 30 secs.

BENEFITS
Studies have been proven that, practicing of Uttanpadasana on a regular basis can improve the strength of the abdomen organ.
• Cures back pain
• Improves function of reproductive system
• Increasing blood circulation

6)SCISSORS KICKS

Instructions:

-Lay on your back on the mat with your legs extended out in front of you. Place your arms by your sides, palms down. You can also place your hands under your glutes below the small of your back, palms pressing into the floor.
-Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.
-Lift both legs off the ground about a 10 -15-degree angle.
– the scissoring motion by slowly switching your legs up and down for the recommended number of repetitions.
– this for 30secs

– Do the same for the other leg as well.

Benefits
– Strengthens your core, hamstrings and glutes.

8) Bridge pose (Setu Bandha Sarvāṅgāsana)

Instructions:

-lay on your back with your knees bent, hips wide apart and hips directly under your knees. Leave your upper arms on the floor and bend your elbows alongside your ribs, pointing your forearms and fingers toward the ceiling.
-Gently move your hips upwards and downwards
-Do this for 30secs.

Benefits
• Stretches the chest, neck, and spine.
• Calms the brain and helps alleviate stress and mild depression.
• Stimulates abdominal organs, lungs, and thyroid.
• Rejuvenates tired legs.
• Improves digestion.
• Helps relieve the symptoms of menopause.

9) Single leg press

Instructions:

-Lay on your back and bend your knees so your feet rest flat on the floor.
-Then raise one leg until it is stretched out straight.
-Brace yourself, then drive the heel of the foot still grounded into the floor and push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Slowly lower yourself again, then repeat on the same side.

– repeat the same for the other leg as well
-do this for 30 secs each leg

Benefits
• Strengthens your abdomen, hamstrings and activates your glutes.

11)Finger to toe touch

– Lay your back and raise your legs in about 90degree
– Gently lift your upper body and try to reach to your toes.
– Remember to engage your core throughout
– Do this for 30 secs.

Benefits
• Increases hamstring flexibility, touching your toes displays flexibility in your lower back, glutes, ankles, and hamstrings.

12) Heel to heel touch

Instructions
– Lay down on your back and blend your knees, (knees facing the celing)
– Then gently move your bodyside to side, letting your fingers touch your heels.
– Keep your core engage throughout.
– Do this for 30secs

Benefits

• It strengthens the obliques muscles

-The obliques are located on the side and front of the abdomen and strengthening these muscles can help tighten the entire side ab wall effectively.

13) Malasana (Garland Pose)

Instructions:

Ft-We begin with a squat position with the feet as adjacent together as probable.
– both palms together in front of your chest in a prayer position.
– the elbows against the inner shins or knees to create confrontation between the elbows and your inner legs
-hold for 30 secs

Benefits
•The Malasana or the Garland Pose helps to stretch the groins, back, and ankles.

These are 13 Yoga poses/exercise that you can try out at home in your own comfort. The best time to practice yoga is early in the morning or late in the evening. To get your desired outcome, practice these poses/ exercise for a month and see the changes in your body.

I have done full core strengthening video, you can head over to my YouTube channel to watch the same. Here is the linkhttps://youtu.be/0C7ZSVl2Fw4

If any clarification you can type them down in a comment section.

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