Strengthening your Core: Core Exercise

We all have heard the term “Core strength” in every exercise or workout regimen we have read or had been taught to us by our gym teacher. Yes, these were taught to us when we were in school. Basically the core is composed of three-muscle group: the abdominal, pelvic, and the lower back. Core strength refers to the ability of these 3 muscles to support your spine and keep your body stable and balanced. When you strengthen your core, you gain greater balance and stability.

All walks of life can benefits in obtaining a strong core, from athletes, grandparents, children especially the ladies that are more prone to Osteoporosis.

Here are the basic workout routines to strengthen our core, reduce back pain and get strong abs. According to www.askthetrainer.com.

Floor Bridge
Start:
Lie flat on the floor flat on your back. Bring your feet close to your butt.

Begin the motion:
Raise your hips as high as you can. Keep core drawn in as well as your glutes contracted. If you lose either, start and repeat until you can hold for an extended period of time. Make sure you do not arch your back during the any point.

The floor bridge is the easiest core exercise, but it allows you to get used to keeping your core drawn in, and glutes contracted. Make sure you feel your glutes burning. If your hamstrings start to cramp you need to stretch them.
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Plank

The plank is the most fundamental core exercise. It is the basis of many progressions to challenge and develop your core to its full potential.

Start:
Lie flat on your stomach. Place your elbows and forearms on the floor. Your elbows should be aligned right below your shoulders.

Begin the motion:
Lift your hips up so your body is parallel with the floor. Your forearms to fists and the balls of your feet should be the only body parts touching the ground.
It is very important to not arch your back ever during the plank. Always make sure you feel the muscles in your abdominal area doing the work.
You should have your core drawn in tight and your glutes tightly contracted. If your form breaks down, stop, rest, and repeat.

Side Plank

Start:
Lie on the floor on your side. Position your elbow directly under your shoulder.

Begin the motion:
Raise your body until it forms a straight line, with a straight spine. Hold this position while you maintain a drawn in core and contracted glutes. The side plank should be performed on both sides.

To gain maximum result in your core exercise is to master the proper technique and form before increasing the difficulty. This is very important because if the proper form and technique is not mastered, progressing the exercise will do more harm than good. You have to feel the intensity of core muscles. If the strained in core cannot be maintained, you must stop and rest. There are no counting sets and reps. Focus on working the core muscles until they are completely fatigued.

Remember that coolness is a lifestyle.

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