Learn 6 Exercises to Strengthen Your Core and Achieve a Firm Posture
In the midst of our daily rush, maintaining proper posture and strengthening the core, the central region of the body that supports the spine, often becomes a challenge. However, neglecting these aspects can lead to consequences such as back pain, poor performance in physical activities, and even respiratory problems.
The good news is that with just a few simple and practical exercises, it is possible to achieve a strong core and impeccable posture, positively impacting your overall health and well-being. According to data from the Ministry of Health, about 60% of the Brazilian population suffers from back pain, with poor posture being one of the main risk factors. [1]
Investing in exercises that work the core and posture not only prevents pain and injuries but also improves balance, motor coordination, and performance in various activities, such as running, swimming, and even everyday tasks. In addition, a strong core contributes to deeper and more efficient breathing, optimizing the body’s oxygenation.
1. Plank:
- Description: Lie face down on the floor, with elbows resting at shoulder height and forearms parallel to the body, lift the torso and legs, keeping the body in a straight line from head to heels. Contract the abdomen and hold the position for a few seconds.
- Benefits: Strengthens the abdomen, glutes, and spine, improves posture and balance.
2. Free Squat:
- Description: Stand with feet shoulder-width apart, bend your knees as if sitting in a chair, contracting your abdomen and keeping your spine straight. Return to the starting position slowly.
- Benefits: Strengthens legs, glutes, and core, improves posture and balance.
3. Leg Raise:
- Description: Lie on your back on the floor, with legs extended and abdomen contracted, raise your legs perpendicular to the floor, without touching your hips to the ground. Lower your legs slowly without touching the floor.
- Benefits: Strengthens the lower abdomen, improves posture and muscle definition.
4. Bridge:
- Description: Lie on your back on the floor, with knees bent and feet flat on the floor, lift your hips off the floor, forming a straight line from shoulders to knees. Hold the position for a few seconds and return to the starting position.
- Benefits: Strengthens glutes, abdomen, and spine, improves flexibility and posture.
5. Bird Dog:
- Description: Start on all fours, with hands shoulder-width apart and knees hip-width apart. Simultaneously extend your right arm and left leg, keeping your spine straight. Switch sides and repeat the movement.
- Benefits: Strengthens the core, improves stability, balance, and motor coordination.
6. Side Plank:
- Description: Lie on your side, with elbow resting on the floor and body in a straight line from head to heels, lift your hips off the floor. Hold the position for a few seconds and switch sides.
- Benefits: Strengthens the oblique muscles of the abdomen, improves posture and muscle definition.
Strengthening the core and improving posture is an essential investment for overall health and well-being. The exercises presented in this article are simple, practical, and can be done at home without the need for equipment.
Extra Tips
- Start slow and gradually increase the intensity.
- Focus on the quality of movement, not the quantity.
- Breathe deeply throughout the exercise.
- Keep your abdomen contracted during the exercises.
- Take breaks to rest when needed.
- If you feel pain, stop the exercise and consult a health professional.
With dedication and discipline, you can achieve a strong core, impeccable posture, and a healthier and more balanced body.
Sources consulted:
- Ministério da Saúde. Dor nas costas.
- Organização Mundial da Saúde. Dor nas costas.
- Conselho Federal de Educação Física. Cartilha de Exercícios Físicos para Iniciantes.
Observations:
- This article is for informational purposes only and does not replace consultation with a health or physical education professional.
- The number of sets and repetitions of the exercises may vary depending on your fitness level.
- It is important to listen to your body and rest when needed.
