You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day.

While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.

What is your body’s “Core”?

Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core – whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.

Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.

How do you strengthen your Core?

There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete’s abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.

The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly ‘feel’ the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.

Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.

Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.

The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.



By: Paul Wolbers

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Body Weight Workout

Have you ever watched a movie or TV show and wondered what the actors and actresses do to get such slim and trim bodies? The myth is that most of these people have hours and hours to train and workout per week. Actually, that couldn’t be further from the truth. Most actors and actresses are actually so busy that the only time they have to work out is in between takes on the set. Just like you, they have families and other responsibilities that they have to tend to. Although it is true, most of them do have professional trainers at their side, it doesn’t mean that you can’t use the same methods that they use to get in shape for their on screen roles.

The secret to their workouts, and the reason they pay personal trainers so much, is that these trainers teach them simple methods that they can use to get in shape and burn fat in less than 20 minutes per day.

The key is not in the time spent exercising, but in the activity and exertion level during exercise. We’re going to show you 5 exercises that you can use to start slimming up and burning fat today, but you have to make sure you do them at high intensity levels and don’t give yourself too much rest in between.

1. Crunches – these are key to getting a firm and tone set of core muscles, specifically the abs. You can rotate to work the obliques, or simply go straight up and down to work the inner area of the abdominal muscles.

2. Pushups – I get it, most people **** pushups. It is understandable, however the reason that they are recommended here is that they work so well. Drop down into pushup form and try to do as many as you can in a minute. If you do this for a few days a week, you’ll notice amazing results.

3. Lunges – Lunges are a great way to tone up the **** and legs without having to worry about using resistance exercises. Place your hands on your hips and take a nice big step in front of you. Focus on using proper form until you get the hang of it.

4. Squats – These are another great way to firm up your **** and thighs. Again, you can place your hands on your hips and feet shoulder width apart. Feel the deep stretch as your knees become parallel to the ground.

5. Pull-ups – Most people don’t like to do these either, but you’ll find that progress comes quickly as long as you keep doing them. You can alternate between chin-ups and pull-ups, but just make sure to do as many as you can. Don’t worry about getting help either. The key is in the exertion level.

Work these 5 core exercises into your weekly routine and you’ll start to notice results in a very short time. In 4-6 weeks, you’ll be well on your way to a new body. Remember, 1 minute intervals at maximum intensity with minimal rest.



By: Barry Jay

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Body Weight Fitness