tely, many people interested in getting into shape and doing something for their body fail to focus on the importance of core exercises. Simply put, core exercises focus primarily on muscle groups around the body’s pelvis and torso, the core. By using core exercises, you can build a stronger, healthier body, particularly around the abdomen, lower back, pelvis, and hips. These are the very parts of the body that carry the weight and do a lot of work. Therefore, it is important that they be maintained.

What you will quickly discover is that once you incorporate core exercises into your daily regimen, doing everyday things will become so much easier. Everyday movements that require some body strength, such as lifting up kids, pushing the lawnmower, using a vacuum cleaner and bending down and back up, become less stressful. Another benefit of doing core exercises is that you find you can now do even more things to include playing tennis, softball, golf, and other fun sports.

Another huge benefit associated with doing core exercises is that you will notice a much better posture. As a result, experiencing muscle strain, injury, and pain subsides. It is a common misperception that pushups and crunches are the only exercises needed to have a strong core. In truth, there are distinct core exercises that do much more. The key is to add core exercises to your normal workout so these muscle groups are no longer neglected.

Now, some core exercises do include doing pushups, crunches, sit ups, and squats. However, there are additional exercises that should be added. For instance, the following are some options that you might consider.

- Bridge – With the bridge, you would begin by lying on your back, keeping your knees bent and your back completely relaxed without any kind of arching or pressing the back to the floor. Tightening the abs, slowly lift your hips off the floor, aligning them with the shoulders and knees. Hold this position for 5 seconds and then slowly move back to the starting position.

- Segmental Rotations – Another of the core exercises that is highly effective is this. This begins with you lying on the floor on your back, bending the knees and relaxing the back. Again, tighten the abs while slowly allowing your knees to move to the left of the body. Just make sure your shoulders do not come up off the floor in the process. At first, you will only be able to lower the knees so far but in time, you will find your flexibility and strength improving. Once your knees have been moved to the left, hold them for five seconds. Return the knees to the center position, slowly moving them to the right, again holding for five seconds before returning to the center. You should do three sets at first, slowly increasing.

- Quadrupeds – Start on your hands and knees, keeping your hands shoulder’s width apart. Then, make sure the neck and head is perfectly aligned with the shoulders. Tighten the abs, lift the right arm off the floor, and reach forward. Hold this position for 3 seconds. Lower the arm and do the same for the left arm.



By: Brooks Donner

About the Author:

Body Weight Exercise

cises are just as important as the name implies – they workout the core of your body, which benefits the rest of your body as well. Your core area are the muscles around your trunk and pelvis. Good core stability means that the muscles in your pelvis, lower back, hips, and abdomen are all working together, which in turn makes it much easier to do a lot of things. For example, when you have good core strength, you will find it easier to play golf or tennis and even to tie your shoes! You will have better posture, and you greatly reduce your risks for lower back pains or injuring your muscles. Sadly, however, most people think they just need to do a few sit ups or crunches to work out their core, and by doing so, they severely neglect that muscle group. Fortunately, there are a lot of easy core exercises you can do – right from the comfort of your own home, if you like – to strengthen your core area.

First, there are the standard core exercises, the ones most of us learn to do in grade school. These include squats, push ups, sit ups, and crunches that target your abdominal area. If you are looking for some more intense core exercises, then first up is the bridge. To do this exercise, you need to lie on your back with your knees bent. It is very important to keep your back in a relaxed, sort of neutral position – no arching your spine or pressing your back into the floor! Next, tighten your abdominal muscles and lift your hips off of the floor so that they are aligned with your knees and your shoulders. Hold this position for three seconds (count them out: one Mississippi, two Mississippi, three Mississippi), then slowly return to the starting position, and start all over again.

The second type of ******** core exercises are segmental rotations. Again, begin by lying down with your back in a relaxed position and your knees bent. Tighten your abdominal muscles once more. This time, however, you are going to let your knees slowly fall to the left while keeping your shoulders on the floor. Do not stress yourself too much – only let your legs fall as far as is comfortable for you. When you are doing it right, you will feel the tension of the stretch but you will not experience pain. Hold for another three count, return to the starting position, and then repeat, this time lowering your legs to the right.

The last set of core exercises are quadrupeds. For this exercise, you begin on your hands and knees. Your hands should be directly below your shoulders and your head and neck should be aligned with your back. Start off by tightening your abdominal muscles, then lift your left arm off the floor and reach ahead. Hold for a three count, then lower your left arm and repeat the exercise using your right arm. Once you are back in the starting position, this time, you are going to raise your left leg off the floor. If you feel yourself falling off balance, just tighten the muscles in your trunk area. Hold for a three count, go back to the starting position, and do the same with your right leg.

Do these core exercises regularly, and you will be on your way to a strong, healthy core – not to mention some serious six-pack abs!



By: Dominic Ferrara

About the Author:

Body Weight Fitness