Core Exercises

Core exercises strengthen some of the most important muscles in your body. These are the muscles of your trunk: abdominal and back muscles. These important and often ignored muscles are the very center of power for your body.

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These muscles link your upper and lower body and are the foundation for virtually all of your everyday movements. It is common for people to do workouts for their arms and legs but completely neglect core exercises.

If you want to make dramatic increases in your core strength and greatly enhance your sense of balance then try the Bosu Balance Trainer Home Version. Adding Bosu exercises to your program of core exercises will be seen very quickly. You will fall in love with this very versatile piece of equipment.

Weak core muscles interfere with the proper transfer of force between the upper and lower bodies during workouts. This will diminish the effectiveness of your workouts and greatly increase the likelihood of injury.

The key here is stability. We need to stay balanced while shifting weight or moving our body away from the center of gravity. Balanced movement begins with healthy core stabilizing muscles. The muscles of the chest and pelvis are active in core movement but it is the back and abdominal muscles that play the major role.

The most significant of these muscles are listed:

• rectus abdominis
• internal obliques
• external obliques
• transverse abdominis
• erector spinae

Rectus Abdominis

This is the most superficial abdominal muscle and is your “six-pack” muscle. It is called this because of how it is segmented by flat tendons. The rectus abdominis flexes and rotates the lumbar spine. It also will stabilize your pelvis when you walk. It also acts to increase intra-abdominal pressure.

Transverse Abdominis

This is the innermost muscle of the abdomen. It contains the deepest muscles of your abdominal wall. The transverse abdominis compresses your abdomen and is important for maintaining proper posture.

Internal and External Obliques

These muscle fibers run diagonally across the torso and perpendicular to one another from the outer edges of the ribs toward the middle of your body. The obliques make up the sides of the abdominal wall and serve two functions. First, they aid the rectus abdominis in flexing the spine and compressing the abdomen. This occurs when the obliques on both sides of the body contract simultaneously. If the internal obliques on one side and the external obliques of the opposite side contract simultaneously, the trunk is rotated or the spine is laterally flexed.

Erector Spinae

These are three muscle columns that run the length of the back: the longissimus, the iliocostalis, and the spinalis. They are the primary movers of the back and function to extend and laterally flex the spine. The erector spinae muscles help you maintain your posture.

It is important that you use the best exercises for each of these muscle groups. These will help protect your back, improve your balance, allow you to move smoothly and gracefully, and give you an improved appearance with flat abs.

Another benefit of a strong core is an improved ability to participate in your favorite sports and activities. Every year people give up bowling, tennis, golf, rowing, and other enjoyable activities because of weak core muscles.

Golf continues to grow in popularity and yet back injuries are very common. Golf Rx: A 15-Minute-a-Day Core Program for More Yards and Less Pain will not only improve your score but also keep you on the course many more years. All good golfers know the tremendous benefit of core exercises.

You can begin your core exercise program with equipment or with none at all. There are many great exercises with or without equipment. Another advantage to core exercises is that almost anyone can begin no matter what their fitness level.

Here are 3 great core exercises you can begin to use with an exercise ball:

Abdominal Crunches

• Lie on the ball with the ball supporting your lower back.
• Place your feet flat on the floor and widely spaced for balance and support.
• Cross your arms and hands over your chest or place them behind your head for support. Do not pull your head up. Your neck should remain neutral and unstrained.
• Slowly curl your upper body. This is a small movement. Concentrate on contracting the abs. You may only need to curl up about six inches.
• Hold this position for a moment and then slowly curl down.
• Breathe throughout the exercise. Exhale while curling upward and inhale curling downward.
• The ball should not move during the exercise.
• Don't overdo the sets or reps when first starting out. Your core muscles are smaller and easily fatigued. Start with 2 sets of 8-10 reps.
• Your crunches on exercise ball routine can be extremely effective if done slowly and with great concentration on working the abdominal muscles.

• Rest your lower shins and the tops of your feet on the ball for balance. When first starting you may place the ball under your thighs.
• Support your body weight through your hands. This plank on exercise ball routine can also be done resting on your forearms.
• Keep your abs pulled in tightly.
• Do not bend at the hips or spine. Keep your body in a straight position.
• When you first start doing planks only hold the position for 10-15 sec.
• Slowly increase the time you hold the position to 30 seconds.
• To increase the challenge raise one arm.
• Keep your neck in a neutral position.
• Begin with 2-3 planks of 10-15 seconds.

• Lay flat on the floor. Place both legs straight out and rest your feet on the exercise ball.
• Extend your hands to the side and keep them flat on the floor.
• Raise your hips off the floor until your body is in a straight line from your shoulders to your hips to your knees. You can curl the ball slightly beneath you or stay in a straight line down to your feet.
• Hold for 5 seconds. Lower and repeat.

The research has shown that 4 out of 5 people will experience back pain. This alone is a great reason to begin your core exercise program today.

Also, don't forget to check out these 6 abs and waist exercises that guarantee results.

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