Core Strength
ening Guide - A strong core can increase the strength in your overall body a
nd our core strengthening exercises guide can help you achieve this. Often neglected, your abdominal and lower back muscles are the center of gravity for your entire body. Its important to maintain a strong mid-section if you want to increase the muscle mass of other parts of your body. We realize this is often overlooked and not the most fun part of a workout. We have used our experience to try put together the best core strengthening exercises for you. We recommend strengthening exercises and nutritional supplements that can improve this part of your workout. Please read our experienced recommendations and reviews below.
Understanding what core strength is and why core exercises matters to you:
The core refers to the torso, more specifically the muscles attaching to the spine and pelvis. These muscles include the transversus abdominis, the muscles of the pelvic floor, the laterals, the obliques and the muscles of your lower back. The core powers your every movement and controls your stability. The core is what enables us to sit, stand, bend over, pick things up, walk and run. Now you can see why core strengthening exercises are important.
The core matters to you and me because a strong torso enables us to function better in our everyday activities without getting too tired, for example it will help avoid the niggling pains which sometimes trouble us after a day’s gardening or any similar type of sustained but infrequent activities. In addition core exercises increases performance when playing sports and it helps to greatly reduce the risk of injury.
Working on your core exercises:
I shall describe below a range of core strengthening exercises to be incorporated to your routine after you can confidently perform the basic abdominal exercises. Their aim is to strengthen the core. You will need a mat and an exercise ball.
Start by warming up prior to doing core exercises unless you are already warmed up
Exercise 1: Ball Crunches
This first group of core strengthening exercises are very popular. Lie on the ball, feet flat on the ground and place your hands behind your head. Contract you abs and slowly lift your shoulders up. Your aim is to crunch towards your hips without rolling on the ball. You should feel your abdominals doing all the work. Make sure you do not pull your head forward; this is for balance only and to support your neck. Lower yourself back to the starting position and do 2 sets of about 15 – 20 with a 30-second break between each set.
Exercise 2: The Long-Arm Crunch
Lie on your mat with your knees bent and the soles of your feet flat on the mat. Stretch your arms straight out behind you. Contract your abs and slowly lift your shoulders blades off the floor. If it feels uncomfortable, you could support your neck with one hand, keeping the other stretched out. As before, do 2 sets of about 15 – 20 with a 30-second break between sets.
Exercise 3: The Bicycle
Lie on your mat with knees close to your chest. Extend one of your legs and keep the other one bent near your chest. Put you hands behind your head and move your legs in and out touching your elbows. Do 2 sets of 15-20 of this core strengthening exercise with a break.
Exercise 4: The Plank
Lie on your mat face down. Bring your arms underneath you and lift up so your body weight is resting on your forearms with your elbows held at right angle and hands in line with your shoulders. Place your feet toe first on the mat so you are supported and off the mat. Keep your body straight and in one parallel line off the floor. Your back should be flat and your hips supported. Look ahead of you and not down. Do not allow your body to sag in the middle. Hold position for several seconds building up gradually from 20 to 60. Return to staring position and complete 2 sets of 15-30 with a break.
Exercise 5: Back extensions
Core strengthening exercises include working out the lower back. For this core exercise, stay on the mat face down and place your hands gently at the side of your head. Lift your head and upper body off the ground, look ahead of you keeping neck and head in line. Lower upper body and repeat 2 sets of 15-30 with a break. A more difficult version requires you to lift both your upper body and your legs off the ground keeping your legs straight but do not lock your knees.
Exercise 6: Knee Tucks
You started and you will finish your core exercises with the exercise ball. Start in an elevated Plank position with the ball under your legs below the knees and your arms straight with hands flat on the floor immediately underneath your shoulders. Your aim is to roll the ball in by bending your knees towards your chest. You should feel your abs doing the work, avoid using your arms. Push ball out again. Do 2 sets of 15-30 with a break.
Tips: Once you have built up enough core strength with the abdominal exercises already described you can start substituting one or several of the above to your routine. You should aim to exercise regularly yet allow time for your body to rest and build up strength. In order to avoid boredom and keep my body on its toes I change my routine every time so I never end up doing the same core strengthening exercises two days running.
