If you want to build a strong body, you have to build a strong core. Your core is considered all of the muscles of the abdomen, back, and pelvis. Having a strong core will assist you in all that you do, from daily chores to lifting in the gym. A strong core is also important to help avoid injuries of the lower back. There are so many programs available to strengthen your core, it’s hard to figure out what works and what doesn’t. Below you’ll find some of the best exercises out there for building up a strong core and a strong body.
Planks
This exercise is great because it can be performed anywhere. All you need is a flat surface that has a little bit of cushioning. There are tons of variations on planks now, but you need to master the basic front and side plank before moving on. Here is how a front and side plank is performed:
Front Plank
Lie face down on the floor Lift your upper body onto your forearms, keeping your elbows under your shoulders Raise your lower body off the ground so only your toes and your forearms are touching the floor. Your body should be in a straight plane from your shoulders to your hips. Ensure your abs are pulled in and your glutes are squeezed. Hold for 45 seconds. Rest for 30 seconds. Repeat this cycle three times.
Side Plank
Lying on either side, prop your upper body onto your forearm ensuring your elbow is aligned with your shoulder. Keeping your hips stacked, lift your lower body up so that only the side of your bottom foot is on the floor. Your body should be in a straight plane from your hips to your shoulders. Ensure your focus is on the bottom oblique, pulling the side up and keeping it tight. Hold for 45 seconds. Rest for 30 seconds. Repeat this cycle three times on each side. View a front and side plank
Video provided by runnersworld.com
Once you’ve mastered these variations of the plank, you can do advanced variations using equipment such as bosu balls and gliding discs, which can be ordered at http://www.fitcurrent.com/Cardio-Balance-Equipment/View-all-products.html.
Stability Ball Crunches
These are an excellent core builder and are really as simple as a basic crunch. Stability balls allow you to perform the basic crunch but with increased range of motion and increased use of stabilizer muscles, which are needed to maintain balance on the ball.
Sit on a stability ball with your feet about shoulder width apart. Walk your feet out so you’re lying on the ball with your lower back supported by the ball. Begin in an arched position for full range of motion. Then exhale up to a full crunch position. Hands can support the head, cross over the chest, or reach towards the knees or above the head for varied resistance. View a Stability Ball Crunch
Hip Lift
The hip lift is great for lower abdominal focus and full core inclusion.
lie flat on your back on a stable surface. Place your hands by your sides and lift your legs straight into the air so your toes are pointed towards the ceiling. Contract your lower abs, lift your hips about 1 or 2 inches off of the floor. Remember, it’s a small movement, but it’s a powerful one! Start with three sets of 15 and gradually work your way up to four sets of 25. View a Hip Lift
Bridge
The bridge is another exercise performed from the prone position on your back on a stable surface. This exercise strengthens your glutes, your legs, your lower back, and your abs.
Start by lying on your back with your knees bent and your feet flat on the floor. Arms are by your sides. Lift your hips by pushing against the floor with your feet, with extra emphasis on your heels. Your body should be in a straight line from your knees to your hips to your shoulders. Hold this position for 30 seconds and release. Repeat 3 times and gradually increase to a 60 second hold. View a Bridge
Russian Twists
This is a little of a more advanced exercise, which really works the entire core, but focuses on the obliques.
Begin in a seated position on the floor with your knees bent and feet on the floor. Lean your upper body back to a 45-degree angle. Heels will remain on the floor for the basic Russian twist. Clasp your hands in front of your chest keeping your elbows near your sides. Twist your upper body left and right attempting to tap the floor with the same side elbow if your body will allow. Repeat this rapidly for 20 reps. Rest and repeat 3 times. Gradually increase reps or add a medicine ball to your hands as your core strength improves. View a Russian Twist
Kettlebell Halo
This exercise is another full core workout. You will be in a standing position to perform the kettlebell halo.
Holding a light kettlebell by the base of the handle in both hands, lift the kettlebell directly overhead while maintaining bent elbows. With the kettlebell, trace a halo above your head, forcing your core to tighten while you control the motion of the weight. Keep your lower back flat to prevent overarching. Maintain a slight bend in your knees to take excess stress off of the lower back. Circle once to the left and then once to the right for 20 repetitions. Repeat this exercise 3 times. View a Kettlebell Halo
*Note: If you are having trouble maintaining a flat lower back and feel like you are overarching, try lowering the weight or discontinue this exercise until a later time.
Superman
The Superman targets the glutes, lower back, and upper back.
Lie face-down on the floor with your arms stretched out overhead. Keep your head in a neutral position throughout this exercise to avoid any neck strain. Begin by lifting your arms and legs about 5 or 6 inches off the floor. Hold for 10 seconds and lower. Repeat this exercise 6 times. Gradually increase your hold intervals by 5-10 seconds per lift. View a Superman
Equipment for a stronger core:
You can do a lot of core strengthening using body weight exercises, most of which are performed either standing or prone. However, once you become skilled at the basic exercises, you need to keep challenging your core to maintain optimal fitness. To do this, there is a variety of different exercise equipment available that will work your core hard. Some of the best core impacting equipment is stability equipment such as the stability ball, the bosu ball, or a stability pad. You can also use kettlebells and medicine balls to effectively challenge your core. To check this equipment out and see what it’s all about, go to http://www.fitcurrent.com/Store.html
Okay, to sum things up here – you NEED a strong core to have a strong body. All strength and fitness begins with the core. We use our cores to sit and stand and walk and run and climb and the list goes on. This list is not an all inclusive core exercise list, but by performing these seven exercises at least three times a week, and then progressing to more challenging exercises as your body adapts, you will set your foundation to a strong, healthy body.
* Please Note : The content included is not intended in any way to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition before attempting to try any of these exercises.