The core muscles need to be strengthened in order to help stabilize the spine. This is necessary for those who are overweight since they are more prone to suffering from chronic back pain. Some may think that training the abdominal muscles is going to be tough for those who have excess layers of fat but not when they start with the basics first then work their way upwards to the more difficult core exercises.
If you are curious as to how to train your midsection, these easy core workouts might be a good place to start for you.
Glute bridge/pelvic tilt.
In this exercise, you will need to lie down on your back with your knees bent. You should push your pelvis backwards. Engage your abdominal muscles until your back is flattened on the ground. Make sure that you don’t hold your breath and that your shoulders as well as your neck remains relaxed. Hold this pose for 5 to 10 seconds then release the tilt. You can then continue to a glute bridge by pushing your hips off the floor until your body forms a straight line from the knees to the shoulders. Keep in mind to engage your glutes and core muscles. Hold for a few seconds then release.
Plank.
Another core exercise that can help overweight people is the plank. What’s great about this workout is that it does not require any other movement except to stay in this pose as long as you can manage. Start this exercise by going on a pushup position. Bend your arms until they are 90 degrees and that your forearms are flat on the floor. See to it that your back remains straight and that your hips are not touching the floor. Stay in this position for 30 seconds to a minute if you can manage.
Standing side bend.
Here is another core exercise that you can do without any difficulty. Start by standing straight with your feet about hip width apart. Hold a dumbbell in each hand with your arms at your sides. Slide one hand down to the side of your leg slowly until it is almost touching your knees. Make sure that your body doesn’t rotate as you perform the side bend. The right pose would be that your shoulders and chest are facing forward as you do side bends. Go back to your first position and repeat the steps on the other side.
Bicycle crunch.
Did you know that doing an up and down movement in a repetitive manner can actually help tone your abdominal muscles? This is basically what the bicycle crunch is all about but while you are lying down on your back. This is ideal for those who are overweight as there is less strain put on your back since it doesn’t require you to lift your torso. Lie on your back with your legs lifted up in the air then bend your knees until they are at 90 degrees. Bring your left knee towards your chest while you extend the right leg. Now extend the left leg as you bend the right knee towards your chest to complete one rep. Do 10 to 12 reps.
Sources: livestrong.com
