There are many benefits to having a strong core besides the obvious - which is that we all love the way a tight, toned tummy looks! Besides looking great, having a strong core can help to improve posture, alleviate lower back pain, and even improve athletic performance as your core provides stabilization for your body and helps you to transfer power from your legs to your upper body.
What muscles make up the core?
Your core consists of all the muscles in your abdominal and lower back areas. This includes all of the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus), the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).
Challenge your core now with 3 of my favorite strengthening exercises:
The following 3 exercises target all of the major core muscles and will give you a great place to start improving your core strength if you do them 3 times a week for 2 to 3 sets each, 10-15 reps of each exercise.
Remember, always be sure to perfect your form before increasing the number of sets or reps you complete, avoid any moves that cause pain or that you are unsure how to do correctly, and always consult with your doctor before exercising, especially if you have any existing injuries or conditions.
1. Medicine Ball Rotations
- Stand with a slight bend in your knees, feet about hip width apart, and your hips and shoulders facing forward, back is straight
- Hold the medicine ball in front of you with a little bend in your elbows
- Rotate your body with the medicine ball in your hands, looking straight ahead as you rotate side to side
- Start slowly and increase your speed when you are comfortable with the movement
- Start with 10 to 15 reps, building up as you get stronger
2. The Plank
- Start by lying face down on your exercise mat
- Place your elbows and forearms underneath your chest
- Prop yourself up to form a bridge using your toes and forearms
- Maintain a flat back and do not allow your hips to sag towards the ground, you want your body to be like a flat line from your shoulders to your feet
- Hold this position as you focus on tightening your abs, holding until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and slowly build up to a 1 minute challenge!
* I recommend doing the plank in front of a mirror so that you can watch your form to make sure your body is in proper alignment.
3. Stability Ball Back Extension
- Place the ball under your hips and lower torso, knees slightly bent, and your feet planted against a wall for added stability
- With hands behind your head or across your shoulders, slowly lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and do not hyper extend your back
- Slowly lower your chest back down to the ball and repeat the movement again
Take this core challenge, and you'll be sure to reap the benefits!
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