{"id":2611,"date":"2020-05-14T23:09:46","date_gmt":"2020-05-14T23:09:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=2611"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"core-structural-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/","title":{"rendered":"Core Structural Exercises For A Total Body-Toning Effect"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#The_Definition_Of_Structural_Exercises\" >The Definition Of Structural Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Core_Structural_Exercises\" >Core Structural Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Lunges\" >Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Power_Clean\" >Power Clean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Deadlift\" >Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Push_Press\" >Push Press<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Where_To_Do_Structural_Exercises\" >Where To Do Structural Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Definition_Of_Structural_Exercises\"><\/span><b>The Definition Of Structural Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Core structural exercises are those that put pressure on your <a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\" rel=\"noopener noreferrer\">spine<\/a>, which is why they are performed in a standing position. To do a structural exercise correctly, your spine needs to be erect, which might be challenging for many people. Some suffer from back pain and other problems that might prevent them from doing structural workouts. Therefore, it is important that you consult a doctor on whether you are in condition to go for structural training.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Structural_Exercises\"><\/span><b>Core Structural Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><span style=\"font-weight: 400;\"><strong>Squats<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stand with your feet\u00a0shoulder\u00a0width\u00a0apart. Place your hands behind your head or extend them forward to keep balance. On your inhale, start bending your knees and lower your body with your back straight. When doing this, push your butt back and go as low as you can. Your feet must stand flat on the floor, and the weight has to be on your heels. On your exhale, return to the starting position, still holding your back straight. Then repeat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want, you can add weights, ranging from dumbbells to bars. For example, you can hold a kettlebell with your arms bent when you are doing a squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/30-day-squat-challenge-get-brazilian-butt-in-1-month\/\" rel=\"noopener noreferrer\">Squats<\/a> are an effective exercise that activates your glutes, quads, and hamstrings. This exercise is advisable for everyone, even for those who suffer from knee pain. In fact, the latter is often caused by weak quads, which is why regular squatting can help you deal with the problem (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/7-most-effective-exercises#3\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">How Many Squats A Day Will Give You That Peach Booty Look?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38648 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png\" alt=\"core structural exercises\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><span style=\"font-weight: 400;\"><strong>Lunges<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stand with your torso straight and feet together. Inhale, step forward with one leg and bend the front knee, keeping it at a 90-degree angle. Lower your back knee but do not let it touch the floor. On your exhale, pull your leg back, returning to the initial position. If you want to modify this exercise, add some weights. For example, you can hold two dumbbells in both of your hands extended straight at your sides. Another option is to hold a bar (without weights) behind your head with both of your hands. You can also do reverse <a href=\"https:\/\/betterme.world\/articles\/6-effective-ways-to-burn-500-700-calories\/\" rel=\"noopener noreferrer\">lunges<\/a>, stepping your leg back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is crucial to perform the exercise correctly, especially in bending the knee at 90 degrees, holding your back straight, and pushing your weight into the front heel. If you fail to follow this instruction, you will overload your lower back and knees (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-get-a-better-butt#2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30725 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1-1024x576.jpg\" alt=\"core structural exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Power_Clean\"><\/span><span style=\"font-weight: 400;\"><strong>Power Clean<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Place a bar on the floor closer to your shins. With your<a href=\"https:\/\/betterme.world\/articles\/the-top-5-exercises-for-slim-and-beautiful-calves\/\" rel=\"noopener noreferrer\"> legs<\/a> hip width apart, squat down to grab the bar. Keep your back straight and chest up as you are pulling the bar off the floor. Your shoulders must be slightly in front of the bar.\u00a0 Hold your arms straight until you completely extend your legs. Slightly jump up and shrug the bar with your shoulders as you are taking a quarter squat position. With the bar on your shoulders, slowly straighten your legs. Then drop the bar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise is beneficial for your leg, core, and arm muscles. Moreover, it helps you get a good posture.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deadlift\"><\/span><span style=\"font-weight: 400;\"><strong>Deadlift<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is the same as power clean but without the shrug. Here, you just lift the bar off the floor as many times as you feel comfortable with.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30724 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-1024x576.jpg\" alt=\"core structural exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push_Press\"><\/span><span style=\"font-weight: 400;\"><strong>Push Press<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is similar to the power clean, with the difference that you have to do several pushes after the shrug. After you get the bar on your shoulders, you do a quarter squat as you are <a href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\" rel=\"noopener noreferrer\">pressing<\/a> the bar into the air. Bending your elbows, put the bar back onto your shoulders as you are slightly squatting down under the weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, you should not forget about a warmup before doing the above-mentioned exercises. Do some aerobic routine for about 10 minutes and only then start your workout (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Where_To_Do_Structural_Exercises\"><\/span>Where To Do Structural Exercises?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can do structural exercises not only at a gym, but also at home if you have all the necessary equipment. All you need is weights for some exercises or modifications. Dumbbells, barbells, kettlebells, etc. do not take much space, which is why it is possible to keep them at home. Yet, if you feel that you do not keep the proper form when performing the exercises, you should engage a fitness trainer.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Core structural exercises are rather challenging because they require a lot of spinal work. Nevertheless, these have a number of benefits, as they involve different muscle groups and strengthen your back. However, you should be careful when exercising and do not overload yourself. Likewise, consult your doctor to make sure that you are in condition to do structural workouts.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Core_Structural_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/7-most-effective-exercises#3\"><span style=\"font-weight: 400;\">7 Most Effective Exercises<\/span><\/a><span style=\"font-weight: 400;\"> (webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-get-a-better-butt#2\"><span style=\"font-weight: 400;\">How to Get a Better Butt<\/span><\/a><span style=\"font-weight: 400;\"> (webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">Weight training: Do&#8217;s and don&#8217;ts of proper technique<\/span><\/a><span style=\"font-weight: 400;\"> (2018, mayoclinic.org)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The Definition Of Structural Exercises Core structural exercises are those that put pressure on your spine, which is why they are performed in a standing position. To do a structural exercise correctly, your spine needs to be erect, which might be challenging for many people. Some suffer from back pain and other problems that might [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":10560,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[105],"class_list":["post-2611","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Core Structural Exercises For A Total Body-Toning Effect - BetterMe<\/title>\n<meta name=\"description\" content=\"Although core structural exercises are challenging, they benefit your body! Learn about the ones that help you grow your muscles and strengthen your back.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Structural Exercises For A Total Body-Toning Effect\" \/>\n<meta property=\"og:description\" content=\"Although core structural exercises are challenging, they benefit your body! Learn about the ones that help you grow your muscles and strengthen your back.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Core-Structural-Exercises.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Lawrence\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Lawrence\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/\"},\"author\":{\"name\":\"L. Lawrence\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/45a5c142c960cb82ec32d2a7e8fe80af\"},\"headline\":\"Core Structural Exercises For A Total Body-Toning Effect\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/\"},\"wordCount\":975,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Core-Structural-Exercises.jpg\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>The Definition Of Structural Exercises<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Core structural exercises are those that put pressure on your <a href=\\\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\\\" rel=\\\"noopener noreferrer\\\">spine<\/a>, which is why they are performed in a standing position. To do a structural exercise correctly, your spine needs to be erect, which might be challenging for many people. Some suffer from back pain and other problems that might prevent them from doing structural workouts. Therefore, it is important that you consult a doctor on whether you are in condition to go for structural training.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Core Structural Exercises<\/b><\/h2>\\r\\n<h3><span style=\\\"font-weight: 400;\\\"><strong>Squats<\/strong><\/span><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Stand with your feet\u00a0shoulder\u00a0width\u00a0apart. Place your hands behind your head or extend them forward to keep balance. On your inhale, start bending your knees and lower your body with your back straight. When doing this, push your butt back and go as low as you can. Your feet must stand flat on the floor, and the weight has to be on your heels. On your exhale, return to the starting position, still holding your back straight. Then repeat.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you want, you can add weights, ranging from dumbbells to bars. For example, you can hold a kettlebell with your arms bent when you are doing a squat.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/30-day-squat-challenge-get-brazilian-butt-in-1-month\/\\\" rel=\\\"noopener noreferrer\\\">Squats<\/a> are an effective exercise that activates your glutes, quads, and hamstrings. This exercise is advisable for everyone, even for those who suffer from knee pain. In fact, the latter is often caused by weak quads, which is why regular squatting can help you deal with the problem (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/\",\"name\":\"Core Structural Exercises For A Total Body-Toning Effect - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Core-Structural-Exercises.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Although core structural exercises are challenging, they benefit your body! 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Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/lillylawrence\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Core Structural Exercises For A Total Body-Toning Effect - BetterMe","description":"Although core structural exercises are challenging, they benefit your body! Learn about the ones that help you grow your muscles and strengthen your back.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Core Structural Exercises For A Total Body-Toning Effect","og_description":"Although core structural exercises are challenging, they benefit your body! 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Lawrence","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/45a5c142c960cb82ec32d2a7e8fe80af"},"headline":"Core Structural Exercises For A Total Body-Toning Effect","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/"},"wordCount":975,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/core-structural-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Core-Structural-Exercises.jpg","articleSection":["Core Workouts"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>The Definition Of Structural Exercises<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Core structural exercises are those that put pressure on your <a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\" rel=\"noopener noreferrer\">spine<\/a>, which is why they are performed in a standing position. To do a structural exercise correctly, your spine needs to be erect, which might be challenging for many people. Some suffer from back pain and other problems that might prevent them from doing structural workouts. Therefore, it is important that you consult a doctor on whether you are in condition to go for structural training.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Core Structural Exercises<\/b><\/h2>\r\n<h3><span style=\"font-weight: 400;\"><strong>Squats<\/strong><\/span><\/h3>\r\n<span style=\"font-weight: 400;\">Stand with your feet\u00a0shoulder\u00a0width\u00a0apart. Place your hands behind your head or extend them forward to keep balance. On your inhale, start bending your knees and lower your body with your back straight. When doing this, push your butt back and go as low as you can. Your feet must stand flat on the floor, and the weight has to be on your heels. On your exhale, return to the starting position, still holding your back straight. Then repeat.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you want, you can add weights, ranging from dumbbells to bars. For example, you can hold a kettlebell with your arms bent when you are doing a squat.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/30-day-squat-challenge-get-brazilian-butt-in-1-month\/\" rel=\"noopener noreferrer\">Squats<\/a> are an effective exercise that activates your glutes, quads, and hamstrings. This exercise is advisable for everyone, even for those who suffer from knee pain. 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