About Us
Let's Talk Health

About Us

Introducing Let's Talk Health, an initiative from Apollo Hospitals, where our endeavor is to share knowledge which you can use to keep yourself and your family fit & healthy.

Let's Talk Health.
Let's Talk Happiness.


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in Health & Happiness

Core Exercises & their Benefits

2. Core Exercises

“Concentrating on your CORE will help you achieve your health goal.”

Excess fat deposition around the belly is one of the most common issues people face today. This can ruin one’s posture and weaken the muscles of the lower back. To remove that fat, following a healthy eating pattern, limiting one’s caloric and carbohydrate intake, maintaining protein intake along with a well-planned exercise regime, is a must. Concentrating on your CORE will help you achieve your health goal easily. Hence, include some amount of core exercises in your daily exercise regime is beneficial.

A good ab building routine is good to read and look at, but you will have to commit to it and be very serious about it for it to work. The spare tyre around your midsection will eventually disappear and that long hidden six pack will soon emerge with triumph. Commitment is the key word. Doing many hours of crunches and ineffective ab routines is just going to make you frustrated. Train smart and see instant results. The key is to always target the weaker regions first. Train your abs in this order: First the oblique’s, then the lower abs and finally the upper abs. In order to achieve synergism, or complete development; do not limit yourself to working just the strong muscles. You must incorporate all muscles of the region into your routine.

With our busy schedules, it is very hard to find time to work out, let alone concentrate on specific body parts. Here are a few exercises that would work on the core.

 Plank on Elbows and Toes

  • Lie face down on the mat resting on the forearms, palms flat on the floor
  • Push off the floor, raising up onto toes and resting elbows
  • Keep your back flat, in a single straight line from head to heels
  • Hold for 20 to 60 seconds, lower and repeat for two reps


  • Lie on the left hip
  • Flex knees to 90 degrees
  • Keep shoulders square
  • Place hands behind the head
  • Contract the obliques and slowly lift the shoulders two to six inches off the floor
  • Repeat on the opposite side

 Lower Abs

  • Sit on a flat bench
  • Contract the lower abs and lift the straight legs as high as possible
  • Do not extend the lower back
  • Hold the position for one count
  • Immediately repeat
  • Do about 15 to 25 repetitions in three to five sets

 Upper Abs

  • Lie on the back
  • Flex the hips and knees to 90 degrees
  • Place hands behind the head
  • Lift the upper body approximately 30 degrees off the floor
  • Raise the upper body towards the knees, do not move the knees down towards the upper body
  • Slowly return to the starting position
  • Immediately repeat

Visit an Apollo clinics centre to get special, personalised work out programs that work well on the core.


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