When it comes to practicing the core, many people think of sit-ups, but there have been studies that prove that sit-ups have a lot of pressure on the lumbar spine, and foreign countries have already stopped it!
According to the United States Institute for Occupational Safety and Health (NIOSH), knee-flexion sit-ups put 3350 N of pressure on the spine, while the lower limit for lower back injuries is 3300 N.
Tests have found that sit-ups can cause back injuries and that movements that are not regulated and may compress the spinal cord.
After clasping the head with both hands, it will put a burden on the cervical spine when sitting up, and the tighter the head, the heavier the burden. The correct way to do this is to gently place your hands on the inside of your ears. Cross your hands over your chest for added safety.
Therefore, it is better to use the static movements in yoga to strengthen the core, which is safe and effective! Today, I would like to recommend 7 yoga poses to strengthen your core:
1. Inclined plate type
- Put your feet on the ground, hip-width apart
- Place your hands on the floor and align your shoulders
- The core of the abdomen is adducted, elongating the lumbar spine
- Hold for 10 breaths and repeat 3 times
2. Bridge type
- Lie on your back with your knees bent and your feet on the ground, aligning your knees
- Lift your hips up and clasp your hands under your fingers
- The thoracic vertebrae are spread out and the back of the neck is elongated
- Hold for 10 breaths and repeat 3 times
3. Stand with the front bent side and raise the leg
- Stand, folded from the hips, with your hands on the ground
- Lift your left leg up to the left, hip-height
- Hold for 10 breaths, switch sides, and repeat 3 times
4. Side panel type
- Support your right hand on the ground and align your shoulders
- Hit the ground with the outside of your right foot and hook your feet together
- The right hand is extended upwards and the abdomen is adducted
- Hold for 10 breaths, switch sides, and repeat 3 times
5. Locust pose
- Lie on your stomach with your feet stretched at hip-width apart
- Stretch your hands back
- Inhale and lift your legs and ribcage
- Hold for 10 breaths and repeat 3 times
6. Boat type
- Sit upright, keeping your sitting bones on the ground
- Bend your knees if necessary, as shown in the picture
- Stretch your hands forward and hold for 10 breaths
- Repeat 3 times
7. Half-handed handstand
- Jump upwards from downward facing facing so that your hips are above your shoulders
- Repeat 5 times, if you can hold 3 breaths
- It is recommended to lean against a wall when you first start practicing
When it comes to yoga, I think it is a flexibility exercise, but in fact, there are many movements in yoga that can strengthen the core, and it is the deep core muscles that are exercised!
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