In gyms all across the country, people are using many different tools to exercise their core muscles. Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball. The Bosu is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.

Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability. You can stand on the Bosu Ball with 2 feet or on 1 leg. 1 legged balancing is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.

In addition to balancing exercises, you can do traditional abdominal and core exercises on the exercise ball. The stability ball can enhance your core workout in 2 major ways. It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.

Whenever you do a core exercise on a ball, your core muscles work both to stabilize and move your lower back and pelvis. When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.

The balls can also enhance your core workout by allowing your spine to utilize a greater range of motion. Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve. When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move. Less range of motion equals less muscle work.

Here is an example of how the Bosu can be used in your core workout to make your exercises more effective. When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor. It is also unstable like the stability ball, so your core muscles also work to keep you balanced as you crunch.

Also, because the balls are contoured, your body can focus more on segmental movement through the spine. Lastly, because the balls keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.

The balls are great tool to use for core exercises. In addition to regular ab crunches, you can do reverse crunches, oblique crunches, or Russian Twists. If you see a ball lying around the gym floor, ask a trainer to show you a few exercises on it. You may find that it is one of your favorite tools to incorporate into your core workouts.



By: Charles Inniss

About the Author:

Body Weight Workout

Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation. Here are 10 Core Exercise Tips.

Tip #1: Activate Your Abdominal Muscles

The abdominal muscles play a significant role in core stability. The deep abdominal muscles contract to stabilize the spine before the arms and legs can move. The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.

Tip #2: Strengthen Your Lower Back Muscles

The lower back muscles often get neglected in fitness programs, probably in part because of vanity. I have never heard someone say, “Do you know any good exercises to get ripped lower back muscles?” In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.

The back muscles are just as important as the abdominal muscles. If you want to have a strong core, you must have both strong abs and strong back muscles.

Tip #3: Learn to Engage the Pelvic Floor

The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine. They actually work with the abdominals and back muscles. To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.

Tip #4: Do Balance Exercises

Balance Exercises are any exercise when you are standing on 1 leg or when you are standing on an unstable surface. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment. Balance Exercises are an important part of a core workout routine.

Tip #5: Strengthen your Scapular Muscles and Rotator Cuff

Your core is more than just your spine. Your core is your entire trunk and consists of the shoulder and scapular stabilizers. When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level. Your core workout should include scapular and rotator cuff exercises.

Tip #6: Strengthen your Gluteus Maximus

The hip stabilizers are also part of the core. The glutes attach to the pelvis and control the position of the hips. When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability. Bridges are a great exercise to strengthen the glutes an improve core stability.

Tip #7: Train for Stabilization and Endurance First

Core stabilization exercises are exercises in which there is little to no movement around the spine. When you begin a core program, it is important to first build a solid foundation of stability. If you focus on stability first, you will make greater improvements in strength and speed. The Plank is a great core stabilization exercise.

Tip #8: Train for Strength Second

Once you have a good base of stability, shift to building strength. Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.

Tip #9: Train for Power and Speed Third

Once you have a base of stability and strength, you can more efficiently develop your speed. In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly. Power exercises are done in a fast and explosive way. Medicine ball throws and jumping exercises help to develop the power of your core muscles.

Tip #10: Play with Different Core Exercise Equipment

There are many tools that can enhance your core workout. The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance. When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.

Well, I hope those tips help to give you some ideas about how to improve your core workout.



By: Charles Inniss

About the Author:

Body Weight Workout

The right core exercises can mean the difference between great progress and definite results with your core training program or not getting any results at all.

There are hundreds of muscles in the core of your body – the abdominals (all layers), lower and mid back, pelvic region, obliques and the popular ‘love handle’ areas are loaded with muscles of all different sizes, shapes, lengths and angles – which require specific exercises to produce the desired strength training effect for optimal fitness.

The following exercises can serve as a core training primer for beginners or they can be added or substituted into your current core workout routine.

1 – Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.

2 – Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.

3 – Lying face up with knees bent, heels on the ground and toes pointing up. Lift your **** off the ground to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty, ten on each side.

If this exercise sequence is too easy, go through it again and see how you do. You can add these exercises to your current routine or if you are a beginner you can use this as a stand alone routine to get you going. If it was too challenging, decrease the number of repetitions to about five and do this every other day. Gradually increase the repetitions as your core gets stronger.

A big mistake many people, even trainers, make is to mimic the core training routines of bodybuilders or power-lifters. The problem with that is most people are not bodybuilders or power-lifters – and these people tend to over-train anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

This happens every day to people who try to exercise without proper guidance and it’s one the reasons why physical therapists are so busy!

The proper workout must be designed to provide the most effective exercise training stimulus to the entire midsection, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is it is extremely rare to find an abdominal and core workout routine that fits all of these criteria.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own fitness training workout program. Structure your own program according to the principles outlined above, with the proper selection of core exercises for effective and safe results.



By: Joey Atlas

About the Author:

Body Weight Routine

Sprinting is a great way to improve cardiovascular, agility and build a leaner tighter body. It is also a tough workout and should only be done if your in really good to great shape. If you’re not at this time, you can jog throughout this workout and build up to sprinting. This should be done 2 days a week.

Set up 5 cones (or anything you have as a visible marker) 90 feet apart (don’t get technical with this, just walk 30 paces which is roughly 3 feet per pace). Beginning at your 1st cone (doesn’t matter which end, the first cone is always your starting point), sprint to the 2nd. Now walk to until you reach the last cone. Sprint to the second cone. Walk to the last cone. Sprint to the 3rd cone. Sprint to the 4th cone. Walk to the last cone. Sprint all five cones. Walk to the first cone turnaround and go back to the start line. Repeat exercise. Once if combining, 4 times if doing solo.

Sprint for 30 seconds. Now walk 90 seconds to 2 minutes. That’s one rep, start by doing 5, work your way up to 8.

As soon as your done with sprints, do these core exercises.

The workout – do each exercise for the designated reps. Do all five without a rest. Once completed, repeat entire circuit again

Weighted crunch – Lie on your back, knees bent, holding a plate on your chest. Slowly crunch up, bringing your shoulder blades off the floor. Pause, then return to start position. That’s one rep, do 10-15. Please note – if it’s too hard to do with a plate, just do regular crunches.

Pulse up – Lie with your hands under your tailbone and your legs extended straight up toward the ceiling. Lift your hips off the floor in a straight line, pause, then lower to start position. That’s one rep, do 10-15.

Side Jackknife – Lie on your left side, with your legs with your legs nearly straight and slightly raised off the floor. Also lift your left torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed below your feet. Lift your legs toward your torso while keeping your torso stationary. Pause, slowly lower your legs to the start position. That’s one rep. Do 10-15, then switch sides.

Negative crunch – sit with your knees bent and your feet flat on the floor, shoulder width apart. Extend your arms in front of you with your fingers interlaced. Begin with your upper body at slightly less than a 90 degree angle to the floor. Lower your upper body toward the floor, curling your torso forward, rounding your lower back and keeping you abs contracted. When your upper body reaches a 45 degree angle to the floor, return to the start position. That’s one rep. Do 10-15



By: Rob Denny

About the Author:

Body Weight Training

Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation.  Here are 10 Core Exercise Tips.

Tip #1: Activate Your Abdominal Muscles

The abdominal muscles play a significant role in core stability.  The deep abdominal muscles contract to stabilize the spine before the arms and legs can move.  The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.

Tip #2: Strengthen Your Lower Back Muscles

The lower back muscles often get neglected in fitness programs, probably in part because of vanity.  I’ve never heard someone say, “Do you know any good exercises to get ripped lower back muscles?”  In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.

The back muscles are just as important as the abdominal muscles.  If you want to have a strong core, you must have both strong abs and strong back muscles.

Tip #3: Learn to Engage the Pelvic Floor

The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine.  They actually work with the abdominals and back muscles.  To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.

Tip #4: Do Balance Exercises

Balance Exercises are any exercise when you’re standing on 1 leg or when you are standing on an unstable surface.  Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment.  Balance Exercises are an important part of a core workout routine.

Tip #5: Strengthen your Scapular Muscles and Rotator Cuff

Your core is more than just your spine.   Your core is your entire trunk and consists of the shoulder and scapular stabilizers.  When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level.  Your core workout should include scapular and rotator cuff exercises.

Tip #6: Strengthen your Gluteus Maximus

The hip stabilizers are also part of the core.  The glutes attach to the pelvis and control the position of the hips.  When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability.  Bridges are a great exercise to strengthen the glutes an improve core stability.

Tip #7: Train for Stabilization and Endurance First

Core stabilization exercises are exercises in which there is little to no movement around the spine.  When you begin a core program, it is important to first build a solid foundation of stability.  If you focus on stability first, you’ll make greater improvements in strength and speed.  The Plank is a great core stabilization exercise.

Tip #8: Train for Strength Second

Once you have a good base of stability, shift to building strength.  Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.

Tip #9: Train for Power and Speed Third

Once you have a base of stability and strength, you can more efficiently develop your speed.  In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly.  Power exercises are done in a fast and explosive way.  Medicine ball throws and jumping exercises help to develop the power of your core muscles.

Tip #10: Play with Different Core Exercise Equipment

There are many tools that can enhance your core workout.  The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance.  When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.

Well, I hope those tips help to give you some ideas about how to improve your core workout.



By: Charles A. Inniss, Jr. DPT

About the Author:

Bodyweight Exercise