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Core Strengthening Activities For A Svelte Physique
Some people just look really physically fit. But how do they always seem to do it so effortlessly?
Well, it turns out that building a svelte physique is often more secretive than many people imagine. Much of it revolves around exercises and techniques that affect the core.
Plank Variations
One popular exercise is the plank. It's a static hold where you use your core strength to keep your back flat in the shape of a plank, elbows on the floor.
The side plank is a tougher variation of this, where you move from both feet down to balancing on one foot laterally.
You can then do plants with leg lifts. Again, these help to build core strength.
Messing around with planks is fun. However, it is also a way to build more overall strength. It's different from the usual crunches and active movements.
Hollow Body Hold
Another option for building core strength is the so-called "hollow body hold." It's not as complicated as it might sound, and most people refer to it as the "banana."
You start the conventional hollow body hold by lifting the upper back off the floor. Then, you raise your legs and push them into the air, too, a bit like a pike.
This movement is beneficial because it excels in isolating the core from other muscles in the trunk. Once you lift the upper back and legs off the ground, the only thing to keep them there is the abs, the muscles you want to target.
Russian Twists
You can also start experimenting with Russian twists if you want to build even more strength. For these, you start with your knees bent and lean back slightly, as if you were resting against something behind you.
Then, you start twisting your torso from side to side. This exercise is great because it builds the obliques, a muscle group a lot of people never target. It also builds stationary strength, which is essential in a lot of disciplines.
Try to start with 10 twists back and forth the first time you do it. Then, keep practising and see if you can build up to 20. You may find that you can eventually go beyond this, but there should be a significant burning sensation in your stomach muscles.
Some people like to hold a medicine ball while performing this exercise. However, it's optional. It mostly depends on your body's weight distribution and how much mass you have in your upper half.
Dead Bug
The dead bug is another floor move worth exploring if you want to strengthen your core for a svelte physique. With this one, you start with your arms and knees bent 90 degrees, lying on your back. Then, you extend opposite limbs. For example, if you extend your left hand above your head, you push out your right leg. You mustn't let the leg or hand touch the ground, forcing you to engage your core muscles.
Dead bug has a funny name, but it is highly effective. Not enough people use it.
Hanging Leg Raises
You could also try hanging leg raises. Again, these can help you target different muscles in your core.
Be warned, though: this exercise requires a lot of strength. It's not the sort of thing you want to do immediately after a tummy tuck.
Most people go for between 10 and 15 hanging leg raises. If you can do more than that, you're doing very well indeed.
Check Your Diet
Of course, you're not going to get very far with any of these strengthening exercises unless your diet is in the right place. Poor quality food can derail your efforts and prevent you from earning the physical you want.
Generally, you want to go to the max on your diet and ensure you're eating whole plant foods most of the time. These have a protective effect that keeps your body in shape, even if you don't do a great deal of exercise.
Focus On Form
You also want to focus on form while you're doing these exercises. It's critical for getting them right.
Don't jerk or swing too much. Instead, focus, take your time, and do the moves correctly to avoid injury.
The better your form, the more likely you will get the sleek look you want.
Be Consistent
Lastly, always be consistent with your core strengthening activities. Don't ever give up or take long breaks between sessions. These can derail you.
So there you have it: some of the core strengthening activities you can use for a svelte physique.
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