The core muscles help you in maintaining the body balance including standing straight and sitting without falling. These muscles are present in your back region, belly, pelvis, and glutes. After an age, these muscles become weak which leads to poor body posture and injuries. This is the only reason you should do core exercises regularly at least 20-30minutes. You can also practice these exercises outside also. Here are 8 best outdoor core strengthening exercises which are easy to practice: –
1. Pushups – Strengthens core muscles as well as chest muscles
Get down on the floor and push your legs backward until they become straight. Keep your hands straight on the floor, not wider than your shoulder distance. Your core should be stretched and the body should be parallel to the floor. Now bend your elbows about 90 degrees while inhaling and lowering your body close to the floor. Keep the pressure on your palms and core. Now raise yourself back to the starting position while exhaling. Your shoulder muscles, chest muscles, biceps and core muscles will be stretched. This exercise is best for covering your two main body parts (chest and core) in one. Repeat the same at least 40 times a day and perform it during your chest workout routine days.
2. Plank – Strengthens core muscles as well as shoulder muscles
Get down on the floor first in the same position as done in the starting position of pushups. Now bend your elbows into around 90 degrees and the body should be parallel to the floor. Now hold yourself in this pose for around 40-60 seconds while inhaling and exhaling. Keep your core muscles stretched and look at the front. Release your body into a normal position after doing every single rep. It is a very effective outdoor exercise for core and shoulder muscles. Perform this exercise at least 5-6 times a day daily.
3. Decline Pushups – Strengthens core muscles as well as chest muscles
The decline pushups are the upper level of basic pushups. It needs much more core and chest strength. Place yourself in the same position as in the starting position of basic pushups. The difference is very minor as compared to the strength used in both. Just keep your feet on any bench or smaller parapet outside. Now start pushing your body close to the floor and body parallel to the floor. Continue breathing and do this exercise at least 30 times a day. It will improve your core and chest muscle strength. Extend your chest workout routine by adding this exercise.
4. The Teaser – Strengthens core muscles as well as Shoulder muscles
Lie on the floor and extend your above head and both legs lifted in the air at about a 45-degree angle. While inhaling, roll your head and shoulders off the mat, and press ribs down toward hip bones and exhale while lifting the entire upper body off the mat (keeping both legs up). At the top of the exercise, “land” arms so that the arms and legs should be parallel to one another. Then, breathe normally while holding the top/up position for two slow counts. Reverse the action by inhaling and then rolling back shoulders, and head down onto the mat exhaling at the start position.
5. Single Leg-Glute Bridge – Strengthens core muscles
Lie flat on your back with your hands, palms down, extended next to your sides, bend your knees, and your feet flat on the ground near your glutes. Straighten and extend your right leg so it is at a 45-degree angle from the ground. Using your core, bring your hips up off the ground into a bridge position, raising your extended leg with it as you go. Do 10 to 15 reps on each side. It will increase the power of your core muscles.
6. Crunches – Strengthens Core muscles
Lie on the floor with knees bent. Use your core power to lift your upper body from the floor. Do not liftback your body completely on the floor as it will give strains on your neck. Repeat the same exercise at least 200 times a day. It is a very effective and older exercise for core strengthening. You can also do full or half crunches as per your capability.
7. Knee Pushups: – Strengthens the core and chest muscles
Get down on the floor and fold your legs backward and cross them for grip. Keep your hands straight on the floor, not wider than your shoulder distance. Your core should be stretched and the body should be parallel to the floor. Now bend your elbows about 90 degrees while inhaling and lowering your body close to the floor. Keep the pressure on your palms and core. Now raise yourself back to the starting position while exhaling. Your shoulder muscles, chest muscles, biceps and core muscles will be stretched. This exercise is best for covering your two main body parts (chest and core) in one. Repeat the same at least 40 times a day. Add this rep in your chest workout routines.
8. Diamond Pushups: – Strengthens the core and chest muscles
Get down on the floor in the same position as knee pushups and keep your core muscles stretched. There is a slight difference in the position of diamond pushups and knee pushups. In this, you have to keep your hands in the front of your face, joining slightly. Now repeat the same process as mentioned in the knee pushups. Add this exercise to your core and chest workout routines both. It helps in the toning of core and chest muscles.
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