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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 20-30 minutes. You can also practice these exercises outside. Here are 8 best outdoor core strengthening exercises which are easy to practice: 

#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.

#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 push-ups. Now bend your elbows 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.

#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.

#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.

#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.

#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 lift back 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.

#Knee Push-ups – 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.

#Diamond Push-ups – Strengthens the Core and Chest Muscles

Get down on the floor in the same position as knee push-ups and keep your core muscles stretched. There is a slight difference in the position of diamond push-ups and knee push-ups. 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 push-ups. Add this exercise in your core and chest workout routines both. It helps in the toning of core and chest muscles.

#Rope Skipping

Skipping or jumping is one of the best and dynamic workout moves. It not only burns or body fat but also strengthens our calf and foot muscles. If you’re planning an outdoor session with your gym partners, then don’t forget to carry the skipping with you. You can set targets, in the beginning, say 2- 3 minutes or set of 50 and increase your limits with continuous practice.

For the best practice, you can make combine other exercises and skipping for better results. If you have any doubt you consult workout experts and trainers near you.

#CrossFit On-the-Road

You can do experiments with your CrossFit routines into an outdoor workout with either of these workouts of the day (WODs) that use very little equipment. CrossFit is the ideal workout for core strengthening includes push-ups, sit-ups, squats, bench jumps, lunges and much more. Spending 30-40 for CrossFit is enough for a daily workout.

So what are you waiting for? Call your partner, pick up your water bottle, tie your laces and get ready for a fresh start with the moto of PUSH YOUR LIMITS.  

Good sneakers provide comfort during training, help improve exercise technique and protect against injuries and sprains.

If you decide to seriously engage in dumbbell deadlift, powerlifting, weightlifting, bodybuilding, power extreme sports or perform complex multi-joint exercises with heavyweights, it is worth taking a more serious approach to choosing shoes. Here we have listed some ideas which will help you to choose for fitness, CrossFit, strength training, and other workout plans. 

If you just go to the gym, run a little, do isolated exercises on the simulators and don’t approach the barbell and dumbbells heavier than 5 kilograms, you don’t need special sneakers for power sports. There will be enough comfortable shoes for fitness programs.

Gym Sneakers Features

  • Hard and hard sole. During strength exercises, your legs should be firmly on the ground and your feet pressed firmly to the floor. This allows you to fully engage the muscles of the hips and buttocks. If you wear running shoes, the shock-absorbing sole absorbs energy. It evenly distributes body weight in the feet and reduces knee stability.
  • Tight fit to the foot. Running shoes should provide good support. The foot should not dangle in them. If the sneakers are crushing or squeezing, it will distribute the weight in the footsteps and reduce your performance.
  • Good grip. The sole should not slip – it is fraught with injuries.

There are several options for strength training sneakers. Choose according to your needs.

Types of Gym Sneakers

Barbell:

Weightlifters and dumbbell deadlift are special weightlifting shoes with hard soles and wooden or plastic heels in heights of 12 to 20 millimeters. Such shoes provide reliable support, and an elevated heel position facilitates the performance of a deep squat.

Weightlifters are advised to buy for those who work with large weights or often perform weightlifting exercises. Forex jerk, push, squat with a barbell over his head.

Weights help correct the bar squat technique. In other words, Steady Kinematic changes using weightlifting shoes on the barbell back squat proved that weight compared to running sneakers helps to correct the forward lean during squats with the bar.

They also help to increase activation of the knee extensor muscles.

Minimalistic Sneakers:

These are very flexible sneakers with thin soles in which you will feel as comfortable as possible in shoes.

In addition, these models provide ideal biomechanics of movements when the legs are as stable as possible. The feet are in full contact with the ground during the exercise.

Study Influence of the Foot-floor Interface on Squatting performance revealed that minimalistic sneakers provide a more stable base during squats thrust than mixed training sneakers.

Sneakers:

The rubber sole of the sneaker does not prevent the foot from snugly pressed to the floor, and the high models provide support for the ankle.

Above all, Sneakers are well suited for performing movements such as dumbbell deadlift, squatting with a low neck on the back or with wide legs. This is a good option for powerlifters and for those who are just starting to engage in power sports and do not want to spend a lot of money on sports shoes.

CrossFit Sneakers:

Crossfit includes exercises not only from weightlifting but also from other sports. For instance gymnastics, kettlebell lifting, power extreme sports, running and others. Therefore, CrossFit sneakers should be universal.

Unlike barbell shoes, cross-training sneakers have a small heel lift – only about 4 mm, which provides convenience during other exercises.

The sole of the sneakers is firm enough to provide stability, but it bends well, so running and jumping into them is also quite convenient. As a rule, such sneakers have a mesh upper made of textile. This prevents the foot from sweating. The most famous CrossFit shoes are Reebok Crossfit Nano.

  • Fitness sneakers:

There are a huge number of types of fitness and constantly new ones appear. Among the most famous are aerobics, Zumba, step aerobics, fitball, Tai-bo, exercises on Bosu. All these types include aerobic loading, fast coordinated movements, rotations, and jumps, do not contain serious power or shock loads.

Aerobic Training Sneakers:

For aerobic workouts, cross-training sneakers are great with some features like improved cushioning, flexibility, and lightness.

A great example of such sneakers is the popular female fitness models Jamie Eason and Laura Michelle Prestin Influence. Both models are lightweight, have a breathable mesh upper and a special soft insole. They provide comfort while walking and jumping.

If you are engaged in Zumba or are planning to master some kind of hip-hop. Pay attention to the sole of the sneakers: it should have a turning point. Write in the comments which Gym Sneakers you prefer for strength training, dumbbell, deadlift. And also why you liked them.