4 Effective Exercises For A Strong Core

The core is a set of multiple and complex muscles that extend beyond the abs, and really includes everything except the arms and legs. The core is used by the body in almost all types of movement and having a strong core has many benefits.

What Are The Benefits Of A Strong Core?

Having a strong core comes with some really useful benefits. For instance, it diminishes back pain. This is because back pain is caused when your lumbar curve grows into the wrong shape; a direct result of weak core muscles. Consequently, you develop a swayback posture. Having strong, well-balanced core muscles diminishes the strain on your spine and helps you maintain a proper posture.

Furthermore, having strong core muscles makes you a better athlete. This is because all the most powerful athletic movements originate from your core.

Finally, having a strong core balances your posture. This is because you can only have a good posture if your core muscles are strong. Weak core muscles cause your posture to become irregular.

What workouts need to be performed and what muscles should be worked to strengthen the core?

You may be surprised by what the 4 most effective workouts for optimal core strength are. Ab crunches and sit-ups can be effective, but you need to do more. In fact, to obtain a strong core, you need to exercise numerous muscle groups that are located between your hips and your shoulders.

Contrary to popular belief, abdominals only make a small contribution to a strong core. This is because abdominals only act in a very specific, and very limited manner. According to experts, the core is composed of numerous muscles that make the spine and pelvis more stable.

These muscles are to be found throughout the torso. When all of these muscles contract, they cause the spine, pelvis and shoulder girdle to become more stable, thus form a solid foundation of support.

This enables us to create powerful movements, to stand upright and to walk on our feet. It also enables us to be in control of our movements, to transfer body weight, to move in any direction and to shift energy. Having a strong core also keeps your back steady and safe.

Therefore, if you want to reinforce your core in an effective manner, you need to target all of these muscle groups:

• Rectus abdominis 

• Transverse abdominis 

• Hip flexors 

• Gluteus medius 

• Gluteus minimus 

• Erector spinae 

• Multifidus 

• External obliques 

• Internal obliques 

• Gluteus maximus 

• Hamstrings 

• Piriformis 

• Hip abductors

What Are The Four Most Effective Workouts For A Strong Core?

1. The Bridge

The bridge forces you to use several muscles simultaneously and it improves core strength of all of those muscles.

How To:

To do the bridge, you need a workout mat.

1. Lie on the mat, on your back. 

2. Bend your knees. 

3. Make sure your back remains in a neutral position: do not arch it or push it into the floor. 

4. Then, raise your hips off the floor. 

5. Raise them until they are aligned with your knees and shoulders. 

6. Hold this position for three counts. 

7. Go back to the original position and repeat.

2. Segmental Rotation

How To:

1. Take out your exercise mat, and lie on it on your back. 

2. Bend your knees and keep your back in a neutral position, just like for the bridge. 

3. Tighten your abs. 

4. Bend your knees to the left. 

5. Do not push your knees any further than what feels comfortable to you. 

6. You should definitely feel a stretch in your core. 

7. Hold this position for 3 counts 

8. Go back to the starting position and repeat.

3. Abdominal Crunch

How To:

1. Lie on your back. 

2. Rest your feet against a wall, shoulder-width apart. 

3. Keep your knees and hips bent at a 90° angle. 

4. Tighten your abs. 

5. Lift your head and shoulders up. 

6. Cross your arms on your chest. Hold this position for 3 counts. 

7. Go back to the original position and repeat.

4. Superman

How To:

1. Lie on your stomach. 

2. Place a towel under your hips and tighten your abs. 

3. Raise your right arm and hold this position for three counts. 

4. Then, raise your left arm and hold for 3 counts. 

5. Repeat this exercise with your right leg, then your left leg. 

6. Then, repeat the entire exercise.

Article Source: http://EzineArticles.com/expert/James_Mullins/2268366

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10 Good Reasons for Taking Up Bodyweight Training

Bodyweight exercises are strengthening exercises that do not require use of weights or any other specialized machine to work with. Instead, one's own weight provides the resistance to the movement. The fact that bodyweight exercises are quite effective for increasing one's fitness has been backed by many studies.

It is a legitimate option for anyone interested in building impressive body, increasing strength, mobility and flexibility, boosting cardio-vascular fitness, losing weight, and establishing excellent mind-body-soul awareness. Yoga, Pilates, calisthenics, gymnastics all fall under the category of bodyweight exercises. Though they have variations of movements, intensity and forms, they all use bodyweight in their execution.

The following are some of its benefits:

Good fitness gains - Most of bodyweight exercises involve multi-joint movements (compound movements) that work against gravity. Common bodyweight exercise movements like squats, lounges, push-ups and many more involve multiple joints. Compound movements are extremely effective for building muscle strength of the muscles used and boosting cardio-vascular fitness. Another big advantage is that most of these movements strengthen body core muscles by engaging them automatically and, therefore, provide greater stability and balance to the body.

Ease of doing - As bodyweight exercises can be done anywhere, an individual is far less likely to skip a workout. It can be done at home or new place, where one travels to because it doesn't require any equipment to be carried.

Functional fitness - Bodyweight exercises engage patterns of movements that we use normally in daily activities. So, it increases functional fitness of a person by strengthening the muscles used in daily activities, providing him or her ample strength to perform such activities with ease.

No equipment required - There are many combinations and variations of exercises one can perform with one's own body weight without requiring any equipment. In contrast, some may like to use some light weight dumbbells or kettlebells, pull-up bar or other small equipment in addition in order to reinforce the effectiveness of exercises. But as it is not obligatory, one may not use them.

Not much space required - As it doesn't require much space, bodyweight exercises can be performed in the comfort of the living room or lounge of your home. One need not go to a gym. You can do them at home while playing softly your favorite music.

Much variety - There are large numbers of bodyweight exercises for different body parts. One can change them often in order to avoid boredom by doing the same movements over and over again. By substituting exercises for different body parts, we can prevent overtraining and reduce the risk of injury. Furthermore, this will also help break through strength plateaus and help continue making fitness gains.

Intensity build-up - We can effectively create high intensity interval workout with bodyweight exercises. One can do this by increasing the speed of performing a given number of reps of an exercise for a certain period, say, 30 to 60 seconds, and then doing the same exercise at normal speed for a certain period, say, 10 minutes. One can repeat this pattern as frequently as one wants. One can also plan a circuit training schedule by performing a certain number of specific exercises without rest completing a full circuit. A small rest of 2 to 3 minutes can be taken before performing another circuit. One can repeat this pattern of circuit training as frequently as one wants.

Cheap workout - Generally, bodyweight training doesn't require any equipment but some may like to use some equipment to enhance the effectiveness of some exercises. It is free or at extremely low cost as one doesn't have to get gym memberships, classes, equipments and gear that can all add up to a significant expense.

Easy to mix up workout - One can do these exercises indoors or outdoors alone or with friends. They can even be done after jogging or running in a park. They can also be done after a swim session as a quick bodyweight circuit plan. One can make one's bodyweight exercise plan interesting by mixing up with many different exercises, using some ingenuity.

Can be made challenging - They can be made challenging by adding extra reps, performing the exercises faster or super slowly, taking shorter breaks, or adding a ballistic movement. With each added challenge, the progress becomes more obvious.

The bottom line -

Over time bodyweight exercises have scientifically evolved into a system of well designed exercises offering many health and fitness benefits. They can be suitably performed by all age groups and fitness levels. A schedule of bodyweight exercises can easily be combined with aerobic exercises such as walking, jogging, running, cycling or swimming to enhance its effectiveness. We can make them more challenging by using our ingenuity and knowledge.

Bodyweight training has evolved into a system of specific exercises, in which our own body weight is used as resistance to movements of the body in different exercises. It has been found to be very effective in increasing overall fitness of the person. It has many varieties, which an individual can choose from according to one's liking and fitness goals.

Article Source: http://EzineArticles.com/expert/Dr._Pran_Rangan/2322082

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