Developing Core Strength – Important Stuff You Ought to Know
Core stability. It seems like a heavy phrase. It conjures images of something as crucial as a nuclear core that threatens to destroy everything it comes in contact with should it melt or explode. While that may happen in a nuclear reactor– such as what the Japanese are trying so desperately to prevent in one of their nuclear power plants damaged by the tsunami last March 11– the effects of a weakened core may not be as widespread or as scary where bodily fitness is concerned. But for the individual who grapples with a less than optimum strength in the abdominal, back and pelvic muscles, the effects are no less debilitating. Chronic back pain, being constantly prone to injuries and muscular imbalances that lead to falls and breaks are the results of a weakened core. And while it is not as scary as a nuclear meltdown, the discomfort and literal pain in the butt that it brings can truly impede one’s quality of life.
All movement that we do stems from our abdominal muscles. Sitting, lifting, walking, running, carrying shopping bags, cradling the baby to sleep– the “power” to do all these is taken from the muscles that converge in our back, abdomen and pelvis. If we have poor core stability, we can’t do these movements efficiently and/or fluidly. As a result, strains, sprains and pains occur. To prevent these from happening, specific exercises that strengthen the core need to be practiced.
Core stability workouts such as The Truth About 6 Pack Abs rarely require any external equipment except your own bodyweight. They can be done for as many times as you want, making them distinct from other forms of resistance training. Unlike muscle toning sessions where the results are seen in that six-pack abs or a well-sculpted chest, a stronger core that has been developed through exercise does not manifest itself in any obvious way physically. The results of constant core stability training only become obvious in more fluid movements, better posture and overall improvement from your once “klutzy” personality.
Where exactly are your core muscles located? Stand up and put your fingertips a few centimeters from your hipbones. Cough. The muscles that tighten involuntarily under your fingers are your core muscles. To develop core strength, you have to regularly contract them. Pull up the pelvic floor by imagining that you are stopping the flow of urine. Think of zipping up these muscles by pulling in and bringing up the zip that you have begun from your pubic bone (the one you located at the beginning of the activity) up to your navel, breathing freely as you do so. Contract for a few seconds before letting go. Do this as often as you want in longer sessions for more benefits.
Other traditional core strengthening exercises include planks, crunches and sit ups. Make it a point to incorporate these in your workout regimen on most days of the week. With regular core training, you’ll definitely be able to complete whatever task you need to do minus the back pain. You’ll feel more confident as well.
By the way, The Truth About Abs by Mike Geary is a fantastic work out for building stronger abs. It’s very good. Don’t forget to look at our article titled “Truth About Six Pack Abs review“.
Rock Solid Core
Your core or midsection couldn’t be of more value not only to your strength goals, but to your everyday life. It is your center, where your energy comes from and a place where very significant, yet often abandoned muscles are found.
Click here for more on the best Core Strength Exercises
3 Things you might not know about your core:
Your core muscles act as a stabilizer which contract first in every single movement your body performs. Because your core is the origin of your energy on its way outward, a weak core will be a direct consequence on you total energy in daily life and especially your training. It’s certainly something to think about the next time you hit that wall in one of your workouts.Want six pack abs? If you’re like the average American, you probably spend the bulk of your day slouched over a keyboard. This posture is counter productive for you abs. Constructing a strong midsection will help prevent this type of slouching and keep you upright.
One major difference in core muscles from other muscles in your body is the fact that they don’t push or propel, but they resist movement. The reason for this is to stop any harsh movement of the spine which houses nerves which control your whole body.
Here are 3 different routines where you can decide the one that fits you best.
Posture Perfect: The group of exercises really works to help you maintain correct posture which help in all aspects of your training. Bottom line, more muscle gain.
· Side Bridge (15-45 seconds each side)
· Plank to Diagonal Arm Lift (4-12 Reps)
Do this group of exercises before your regular workout.
No Pain, No Problem: If you’ve had any previous back pain or injuries, then this group of exercises is for you. These exercises will increase your muscle fortitude to help alleviate stress on your back and balance your weight more evenly to other parts of your body during difficult movements.
· Glute-Bridge March (6-12 Reps)
· Plank with Diagonal Arm Lift (4-12 Reps)
· Cable Chop (6-10 Reps)
· Side Bridge (15-45 seconds each side)
Carry out this routine as a circuit 1 or 2 times, 2-3 times a week at the conclusion of your workout.
Bring your A-Game: If your midsection begins to get tired or give out, then your game will be next to follow. This routine will help your speed and strength in any competitive sport you take part in at any level.
· Plank with Diagonal Arm Lift (4-12 Reps)
· Glute-Bridge March (6-12 Reps)
· Swiss Ball Knee Tuck (6-12 Reps)
· Cable Chop (6-10 Reps)
· Side Bridge (15-45 seconds each side)
· Squat to Row (6-12 Reps)
Carry out this as a circuit with 60 seconds rest for two sets, 2-3 times after your workout.
Click here for more on the best Core Strength Exercises
The Exercises:
Side Bridge: Lie on your side sustaining you weight with your forearm flat on the ground. Maintain your core contracted and your body in a straight line from your ankles to your shoulders. Maintain this pose 15-45 seconds and repeat on the opposite side.
Plank with Arm at 2 o’clock: While in a tailored push up position with both forearms on the floor and your feet about shoulder width distance, lift your right hand parallel to the ground pointing at 2 o’clock. Retain for about 2 seconds and afterward revisit your forearm to the floor. Repeat with left arm pointing at about 10 o’clock.
Alternating Leg Lowering: Whilst lying on your backside with both legs 90 degrees from the ground, lower one leg to about 3 inches from the ground, then go back to starting place. Repeat with opposite leg completing the repetition.
Stability Ball Knee Tuck: Begin in the push up position with your ankles resting on a stability ball around shoulder width distance. Keeping your core tight, move your knees towards your chest till you’re on your toes. Next slowly return to the starting position.
Cable Chop: At a high pulley position, grip either a rope or handle with both hands. This is the opening position. Then slowly keeping your arms straight, rotate your body concluding with your hands downward and away from your body. Go back gradually to the starting position. Replicate on other side.
Lying High Knee March: Lie down on your back with your feet on the floor and your knees bent at about 90 degrees and your butt off the floor. Move one knee towards your chest keeping your body contracted and straight. Lower back to starting position and duplicate with the other leg.
Cable One Leg Squat to Row: With a pulley at the center position, grasp a handle with your right hand facing left. With a small bend in your left leg, straighten your right leg behind you so it’s about a foot off the floor. From this point, draw the handle towards your body drawing your knee up towards your chest. Do 10-12 reps for both leg to finish a set.
Click here for more on the best Core Strength Exercises