Struggling To Strengthen Your Core? Follow These 2 Steps
If you've done everything in your power to strengthen your core but nothing works, don't quit just yet. Your core consists of several unique abdominal muscles. Pregnancy, weight gain, and even using the wrong posture can weaken your muscles. Although it might seem hard, you can strengthen your muscles. Follow the two steps below to improve your core now.
Perfect Your Posture
If you tend to slouch when you sit, you could have weakened abdominal muscles. Your core doesn't just include the muscles in your abdomen. The muscles that support your spine and lower back also make up your core. If any of the muscles in your core weaken, your body loses its ability to stay erect.
If you improve your posture, you may be able to strengthen your core muscles. When you're working on a computer or working long hours, use a chair that supports your spine and hips. A number of people user ergonomic chairs to improve their posture. The ergonomic chair you choose should have a seat wide enough to contain and support your thighs and buttocks. Your feet should also be able to remain flat on the floor when you sit in your chair. You may want to test out a few chairs until you find one that works best for you.
After you purchase your chair, you'll need to do a few other things to strengthen and improve your core. Always remember to relax your shoulders during the day. If tension builds up in your shoulders, you may tire out the muscles in your back and front core.
Also, avoid "holding in" your abdominal muscles for long periods of time. You may actually weaken your core more and make your posture worse if you overwork your muscles. Instead, practice tightening your core for short periods of time. For instance, tighten your abdominal muscles for 5 seconds, then relax or rest for 5 seconds. Repeat the exercise several more times for at least 3-5 minutes each session.
If you don't notice any changes or positive results in your core or posture after following the tips above, see a cosmetic specialist for solutions.
Get a Tummy Tuck
A cosmetic doctor can examine your core to see if something that damaged or weakened it in the past. For instance, if you're female and have given birth in the past, you may have a problem called diastasis recti. Diastasis recti occurs when the abdominal muscles in the center of your abdomen separate during pregnancy. The muscles can bulge out and weaken over time. After a cosmetic doctor learns why you have a weakened core, they can provide the best treatment for it.
There are several treatment options you might qualify for, including tummy tuck surgery, or abdominoplasty. Cosmetic surgeons use tummy tucks to remove excess skin and fatty tissue from around the core region. The procedure can also tighten or reposition weak or separated muscle tissue. A surgeon may will evaluate your overall fitness goals and lifestyle to see if you qualify for a tummy tuck surgery.
In addition to surgery, a doctor may offer diet and exercise plans to help you strengthen your core. Your current diet and exercise plan may not be enough to build strong muscles in your core and elsewhere in your body. For example, men require 56 grams of protein a day to maintain strong muscle tissue. If you're only eating 20 grams, it may not be sufficient enough to keep your muscles healthy. By changing or improving your diet, you can help build or strengthen your core.
If you're tired of your weakened core and want to improve it, contact a cosmetic specialist for more details today.