Protect Your

Lower Back Presented by

Prema KodicalNutritionist/Weight Management

Consultant

Core Muscles

What Is Core?

• It starts from the base of the neck to the muscles between your legs

• It comprises overlapping layers of muscles; in the abdomen, back, hips and pelvic floor

Pelvic Girdle

More on Core

Strong Column • It includes the muscles of your back,

the ones extending to the pelvis and the deep abdominal muscles like the transverse abdominis that lie underneath the other ab muscles

• Think of your core as a strong column that links the upper and lower body together

Ab Muscles

Why Is Core Fitness Important?• Your core supports your spine

• Its strength can provide a first layer of defense against pain and injury

• All your body movements begin with your core

Improve Your Back Health

• Unless specifically exercised, back and abdominal muscles weaken with age

• Balance, posture and back health have been linked to core strength

Washboard Abs • The stronger your core, the

better your body works, looks and feels

• If you ignore your core, then you are setting yourself up for flabby muscles, pot bellies, love handles and muscle imbalance

How To Begin Core

Strengthening• Stat becoming aware of your posture throughout the day

• Several times a day, take a minute to stand tall

• Engage your core by pulling your belly button towards your spine

• As you progress, stand on one foot for as long as you can

Standing Tall

PlanksIt is the beginning of

core strengtheningThe most important muscle that planks strengthen is the Erector Spinea

Erector Spinea

Erector SpineaIt runs right along the

spine• Strengthening this muscle helps

develop a strong back and reduces future back aches

• These muscles grow weak with inactivity leading to back aches

Stationary Plank

Plank Pushup

www.hopeandcare.in

Kneeling Plank

Reverse Plank

Advanced Reverse Plank

Bridge

Bridge Kicks

Advanced Bridge

V Sit-ups

http://thank-god-im-fit.blogspot.in

8879410893 write to

shapeit123@gmail.com

www.weightmanager.in