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[E378]Exercises For Core Muscles

by Joe Czarnecki, Joe

If you are reading this article, you know that strong core muscles are the cornerstone of physical and mental health. Our challenge is to keep a level of excitement and intensity on a long term basis that gives us the results we want to see. These 7 props provide simple, fun and challenging solutions. Do you want to know the best part? They are all easily accessible in your gym or if you prefer, at home.Most often, you will see people in the gym use this ball to do abdominal crunches. One simple exercise to get started on the Swiss ball is the Russian Twist. Lie on the ball, with shoulder blades on the ball and your hips pushed up high off the ground. Place your hands together. Keep your hips up and turn your shoulders to the right so that they are perpendicular to the ground. Twist back to the starting position and then twist to the other side.

Prop 2: Medicine BallA Medicine ball is roughly the size of a volleyball. It is much smaller and heavier than the Swiss ball. Medicine balls are normally sold as 8lb, 10lb and 12 lb balls. They are used effectively in core training to increase explosive power for sports such as basketball and boxing.

Medicine balls are beneficial because of their concentrated weight. The ball can be used in a variety of swing exercises where the trunk remains stable and the arms move from side to side. Also, you can use the medicine ball to increase the intensity of your push ups. Simply place a smaller ball under one of your hands to create uneven push ups. Do 10 reps and place the ball under your other hand. This uneven motion forces the core to balance your body.

Prop 3: Pilates MatThe mat can be used extensively for flexibility and core strength. A variety of exercises can be performed lying on your back, side or front. Some of the exercises can done seated on all fours. The mat exercises target the deep abdominal and spine muscles in order to provide core strength.

A few exercises that will get you started right away include flutter kicks. Lie on your mat with both knees bent and flat. Place your hands at sides. Brace your abdominals continuously to stabilize your trunk. Your lower back should be neutral. Now straighten both legs so that they are perpendicular to the floor. Slowly lower one leg to about 45-90 degrees. Return to start position and repeat with other leg.

A second mat exercise for you core involves lying flat your back with your hands at your sides. Now, point your legs up to the ceiling so that your body forms a 90 degree angle. Keeping both ankles together, move your legs in a circular motion while keeping your trunk stable. Try this motion for 10 seconds and then reverse it in the other direction.

Prop 4: Resistance BandsLike the other props, resistance bands are inexpensive and flexible. You will be surprised at how intense this simple looking workout can be. Unlike other traditional strength training routines, using these bands will engage your core automatically.

I often use my bands as a warm up to stretch before performing other core exercises. Stretching is fundamental to proper fitness regardless of your training method. Use the bands to increase your flexibility before performing exercises on the mat or Swiss ball.

Prop 5: DumbbellsYou all know dumbbells from pumping up those biceps and building that chest. Dumbbells can be a great prop for core training.

You can use them to intensify simple exercises like pushups. For example, instead of doing basic military push ups with your hands flat on the floor; use dumbbells as your hand support. After one rep, lift one side of your body extending the dumbbell up to the ceiling while trying to balance yourself. Come down to do another rep. Then come up on the other side. Another tremendous way to use dumbbells is to complement it with a Swiss ball. Instead of doing a flat bench dumbbell press, use the Swiss ball. This will create instability which will activate the hidden core muscles.

Prop 6: Jump RopeWe all know jump rope as kids and trying to get our rhythm. However, this prop when used creatively can have a huge impact on our core muscles. The amazing thing about jump rope is that you could structure your whole workout around it. By using different weighted ropes combined with various time intervals and speed, jump rope can be the most efficient work out available.

Have fun while jumping rope. This exercise calls for your creative side. Be sure to change tempos, move from side to side and change legs. The more you change your routine, the better your core muscles will react to development.

Prop 7: Bosu BallThe Bosu ball is a great prop for creating instability for beginners. It is not as challenging as a Swiss ball but still creates a great platform for core training. It's like a big round ball cut in half. It is a ball on top with a stable flat bottom. If you are unsure what it looks like, ask a trainer next time you are at the gym.

Try this one to get yourself started. Lie down over the bosu so that it is on your belly. Begin the superman movement. That is, lift one arm and the opposite leg. Then reverse. For example, as you lay down, lift your left arm and right leg and try to stabilize. This is a great way to strengthen your lower back and add core stability.

Now that you know these 7 props, you should never have a boring core workout again. The best piece of information you can take is the knowledge that these props are all interchangeable and can be used together. Concentrate on one prop per week for seven weeks and then go through the props again but change your exercises.

Now put these 7 props in to practice. Concentrate on a new prop every week for 7 weeks. Master the basics of core training on these props and you will see the results you desire.

OK, now that I've got your attention I need to back-peddle a little. They are not completely wrong. There are 2 points that are missed in this mad rush to make the most of your money... uh, I mean core.

Gee, What Are Them There Core Muscles Anyway?

In case you are not clear on what is being talked about when the term "core muscles" is thrown about let's run through the list. When talking about core muscles we are referring to the muscles found at the obliques, abdominals and lower back. These areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

Ok, back to the 2 points mentioned earlier in the program. The first is that somehow your core muscles are only your stomach. The second point is there is too much focus on only the core muscles you can see in the mirror.

Since when is your "core" one-sided? As previously stated the lower back is an important part of your core. Like many things in life there needs to be balance. Your core requires strength in the lower back as well as the stomach to maintain proper posture. Evidence is coming to light that lower back pain can be caused by many different muscles and not only a weak back as once believed.

Too many people with perfectly strong backs end up laid out in pain in spite of that strength. My personal experience falls in line with back pain not being from a weak back. My back pain improved dramatically once I got serious about getting my stomach strength up to par with my lower back. Please note getting my stomach and lower back strength on equal footing was the key factor. That balance is crucial.

The second point of overemphasis relates to the too many people pushing that you need to be working on your stomach to get that sexy fitness model look. It is so heavily preached that one can get the impression that it should be the focus of your exercise routine all the time. If you spend as much time working your abs as infomercials focus on them you will never have time to do anything else.

Focusing on your abs as much as you are told to will cause you to fold in half. Alright, you won't really fold in half but you can't neglect your lower back and expect to skip through the rest of your life injury free either.

In addition, while the core is an integral part of your body it has a limit on how much strength can be gained. Once a certain level of strength is gained it can be easily maintained. Keep in mind your goals dictate your strength requirements. (Danger! Bad pun zone ahead.) Any more is wasted time.

Besides the most effective stomach exercise never talked about is the full range back squat. Yup, the very back squat that has been demonized in the popular media. You cannot crunch, twist or Swiss Ball Super Plank yourself to the same level of effectiveness. But that is an article for another day.

The take home lesson of this article is that while it is critical that you exercise your core you must do so properly and in a balanced manner. Balance must be kept by making sure you perform exercises for you lower back as well as the stomach. You also must look at your stomach training as one part of an overall exercise routine that emphasizes the whole body.

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Both Joe Czarnecki & Tod Syversen are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Joe Czarnecki has sinced written about articles on various topics from Build Muscle, Self Confidence and Self Esteem. Joe Czarnecki is a self made entrepreneur who participates in competitive marathons, triathlons and golf. In three short years, he has improved every aspect of his life by applying constant variety to core training. To get his latest tips and secrets on c. Joe Czarnecki's top article generates over 1600 views. to your Favourites.

Tod Syversen has sinced written about articles on various topics from Fitness, Learn Hypnosis and Build Muscle. Are you guilty of trying to crunch your way to your dream body? Don't fret, you are not alone. I've been there too and I want to share what I learned with you. Grab your FREE. Tod Syversen's top article generates over 1600 views. to your Favourites.