Basic Exercises for Increased Core Strength
When you talk about the core of an object, you think about the absolute center, the part that holds everything else together. If you’re serious about getting in shape, you need to think more about your core. Your abdomen and lower back muscles are the core of your physique. If you fail to keep your core in shape, the rest of your fitness goals will be hard to attain. Simply put, if the core is weak the rest of your body will follow suit.
There have been tons of exercises and programs developed over the past decade that put a heavy emphasis on core training. If you’re a member at a local gym or fitness center, they probably have a core training class available. You might want to take one of these classes, but you don’t have to in order to develop strong core muscles. It only takes a few basic exercises to start improving your core strength immediately.
Here are a few exercises that are simple to add to any workout routine to improve your core streng
th.
• Planks. There are lots of variations on the plank, but the basic version does the job – if you practice it consistently. To do a basic plank, get into the top position of a push-up and hold your back and abdomen straight and tight. This isometric pose should be held for at least 30 seconds and up to two or three minutes. As you hold the plank pose focus on your abdomen and back muscles; don’t think about your arms. If you are having problems keeping your arms extended, 
you can hold the same position using your forearms flat on the floor as your base.
• Sit-Ups. A few years back the standard sit-up got a bad name. Everyone started doing crunches instead and insisted that sit-ups were bad for your back and neck. Doing sit-ups isn’t bad for you if you use proper form. Don’t yank on your neck or try to use momentum to get to the top. Secure your feet under something to provide stability and go through the full range of motion, even if you can only do a few. Sit-ups are great for core strength.
• Back Extensions. A lot of people skip over lower back training when they do core workouts. You have to achieve balance to have really strong core muscles. To do a basic back extension, lie down on the floor on your stomach and lace your fingers behind your head. Slowly extend your chest and head off of the floor and hold for a few seconds. Lower slowly and repeat. Avoid doing this movement quickly. You will be surprised how much stronger this movement makes your core muscles.
Add these three exercises to your weekly workout routine to achieve true core muscle fitness and strength.
Written by Sally Smith. A great P90x Chin Up Bar, and your top source for the Insanity Workout online.
Angie Schumacher is a Certified Fitness Professional who trains clients in her home and is a Women's Boot Camp Instructor in Colorado. She is the author of The Fat Blasting Boot Camp Program and has offered a one stop website to help you with all of your health and fitness needs. Please visit www.BuildingABetterU.com to find exactly what you are looking for!
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These are all great workouts and I didn’t know they strengthened the core!
i luv p90x´s last blog ..Tony Horton live on Fox and Friends June 6 2010
Great article. Planks are one of the best core exercises available.
I agree 100% about the situps. Seems like a lot of good exercises are contraindicated these days simply because most people can’t do them correctly. It probably doesn’t help that so many books/magazines/trainers ignore progression and skip straight to the more interesting, advanced exercises. Thanks for another great post!
I really like your article. Great content. Everyone needs to realize how important core strength is.
Well, I agree with the article and in fact i do all the exercises practically every day. But what about using some modern gadgets to keep fit and in good shape. REcently i have installed All-in Fitness app for iPhone by Viaden Mobile. I thought it was a joke that it can really help me in keeping fit, but it turned out to be really cool as there are four programmers for fitness in one gadget.
Hey Angie I am a personal trainer and a gym owner and I completely agree with you about sit-ups. Over the past 5-10 years they have gotten a bad name from people because they were not doing them correctly. Now I do agree if someone has severe lower back issues that sit-ups are not a good idea. However, for someone with a little strength in both their lower back and abs they can be a very affective exercise for people in the gym.
I just came across your health and fitness blog. Your article about core training and strengthening was especially interesting. I especially liked your comments about sit-ups and how if you do them properly, they are not bad for you back. I am adding you to my favorites. We’re in the same industry, the business of encouraging health and fitness. We market a product called The AbStand: http://www.theabstand.net. We would love for you and your readers to check out our ab workout product. Any feedback would be appreciated as well. Thanks!
Planks are in my opinion the hardest core exercise out there. Especially once you start adding weight. It takes a ton of mind power to keep pushing on after about 30 seconds and you start shaking. You can really feel your core working.
Josh´s last blog ..Heather Frey Interviews With Fit Universe
Great article. Most people these days don’t realize that the exercises in your article are some of the most efficient and safest exercises for developing the core. I am also an ACE certified personal trainer and fitness author with over 17 years of experience in the fitness industry. Keep the good information coming.
Excellent article, I am a personal trainer and I hardly ever see any pt’s giving their clients back exercises, astonishing
Very well explained. But crunches are no fun.
Everybody hates crunches. There are many different ab machines launched in the market. I wonder which one is working.
As you know working only on your abs does not give you a six pack.
Combining diet and different exercises is the best way. I repeat, different exercises. Many people are too focused on one body part only
Any body tried this exercise machine for women only before?
http://www.bodyshapermachine.com/
I think there is room for technology in our workouts at the gym. There are many apps that you can download that can help you, however I personally find them distracting from my workouts. I like to know ahead of time what I am doing instead of watching something WHILE I train.
http://www.mytrainerfitness.com
I just started a new regimine every morning to start losing my belly. I usually spend about 15 minutes every morning doing these core exercises.
Amy @ As Seen on TV´s last blog ..Magic Bullet