The plank is a powerful core exercise that engages your entire midsection. Hold your body in a straight line from head to heels, focusing on your core, to strengthen and stabilize your muscles.
This exercise helps target both the upper and lower abs while also engaging the lower back. Lie on your back, extend opposite arms and legs, and control the movement for a solid core workout.
Bird dog is excellent for building core stability. Start on all fours, extend one arm and the opposite leg, then hold for a few seconds. Alternate sides to engage your core and improve balance.
Hamstring curls focus on the back of the legs, strengthening the hamstrings. This helps maintain knee health by balancing the muscles in both the front and back of the leg.
Calf raises help build strength in the calves, which in turn supports the knee joint. Strengthening these muscles improves balance and reduces stress on the knees during physical activity.
Squats are great for building strength in the entire lower body, especially the knees. Regular squatting exercises increase joint stability and help reduce pain caused by weak muscles.
While the benefits are often hidden, achieving a stronger core can lead to a more toned physique. As you see improvements, your self-esteem and confidence will also get a boost.