Core

Why Core Training?

Core Training is the center of it all. Core muscles are another primary way of stabilizing your spine. Without strong truck muscles, you’re more likely to suffer from chronic back pain, lose your balance and fall, or be more prone to injury when doing other workouts. It is the most basis component that is missing in most workouts. Maintaining a strong core is also responsible for your sense of balance. “Balance not only requires equilibrium, but also a good stability of the core muscles and the joints, particularly the hip, knee, and ankle,” says Leigh Crews, spokes person for the American Council on Exercise. There are several ways to address balance and stability training, says crews, including balance boards, stability balls, Bosu balls, as well as yoga, and other forms of mind-body training and martial arts, such as Pilates and Tai Chi. Balance aids, such as Bosu Balance Trainer-a vinyl dome that resembles a ball cut in half, with one side being flat and the other functioning as a platform on which to perform exercises such as push-ups and crunches requires a collaborative effort of major groups including your midsection.

 

What are the Benefits of Core Training?

It also allows for the everyday activity to naturally become easier and lessons that body stress level. Stress causes about 85% of health related problems. It helps prevent injuries, not to mention looking better too. When you do not have core strength the risk of injuries are higher. Body Core Training needs to part of everyone’s workout. As your core becomes stronger your balance, coordination reaction, posture, and strength all becomes one. With the help of some cardiovascular exercises, a healthy balanced diet you will see results in your midsection. Walking puts all the abdominal muscles to work. Make sure you swing your arms and contract your stomach/midsection while maintaining a good speed. Yoga/Pilates are also another great way of strengthening your body especially your abs. Yoga improves the posture, to create a taller, leaner appearance.

 

So, how do you go about strengthening your core? Well, here are a few core strength training exercises that will help you do just that:

 

Crunches: Lie down flat on the floor with your knees bent and your hands either behind your head or crossed on top of your chest. First take a few deep breaths, then, contracting your abdominal muscles, lift your head and shoulders up, bring your chest towards your raised thighs. Lower your head and shoulders back slowly to the floor. Repeat 10-15 times.

Reverse Crunches: Lie flat on your back, your hands behind your head. Lift both your legs up, bending your knees so that the lower portions of your legs are parallel to the floor. Now, contracting your abdominal muscles, lift your pelvis off the floor, bringing your knees towards your chest. Then, without relaxing the contraction in your abs, lower your feet to the floor. Repeat 5-8 times. Then relax by straightening your body out. You can repeat another set or two. Remember to keep breathing during the exercise, and not allow your back to arch.

Ball Crunches: The exercise ball is one of the best tools for performing core strength exercises. Lie on the ball, with your lower back resting on it, with your hands behind your head and your feet resting on the floor. While contracting your abs, curl your upper body towards your hips. Return back into the previous position. Repeat 5-8 times. The tricky part is keeping the ball stable while doing the exercise. This is what strengths your core muscles.

Oblique Crossing Over Crunches: Lie flat on your back, with your right hand behind your head, and your left hand stretched out on the floor for support. Your right knee should be bent, with the foot on the floor. Put your left foot on the right knee. Now lift the upper part of your body off the floor, twisting towards the left crunching your right elbow and shoulder in the direction of your left knee. Return back to the starting position and repeat this 5-8 times. Then switch sides.

Air Bicycling: Lie on your back with your hands behind your head, and your knees bent with your feet on the floor. Lift the upper part of your body while straightening out your right leg and bringing your left knee towards your chin, while simultaneously taking your right elbow towards your bent left knee. Then, switch sides. All these actions should be performed in a smooth, seamless fashion. Continue to alternate sides as if you are bicycling in the air. Do this 8-12 times.

Plank: This exercise works the entire core muscles, including your upper and lower body. Lie down flat, facing the floor. Now bending your elbows, and placing your forearms and palms flat on the floor, lift your whole body off the floor, so that you are resting only your forearms and toes. Maintain this position, tightening your core muscles, for about 30 seconds.

Back Extensions With Ball: Lie on the exercises ball, facing downwards, and positioning in beneath your hips, your toes resting on the floor. Now lift your torso up, extending your hands on either side, until your body straightens out. Take care to align your body so that your head, shoulders, neck, and the rest of your back are in the straight plane. Return back into the striating position and repeat. DO this 8-10 times, being careful not to hyperextend your back.

But Lifts: Lie down flat on your back, with your hands resting on the floor, palms down on ether side. Bend your knees, putting your feet flat on the floor. Now squeezing your gluteus muscle and your lower abs, lift your hips off the floor. Return back into the starting position. Repeat 8-12 times. You could add weights on your hips to add to the intensity. This is a great exercise to tone both your back and abdominal muscles.