Core Workout

Understanding Core Exercises

The purpose behind core workouts or exercises is to strengthen the core muscles. The core muscles are the back, abdominals, and the pelvis. There are various ways to perform strength training by using gravity, elastic or hydraulic force. Strength training is a bit different than body building and weightlifting. Strength training is also called resistance training. When core workouts are done correctly they can build strength, anaerobic endurance, and the size of your back muscles, abs, and the pelvis muscles. Core exercises can improve your balance and posture which can make every day activities a lot easier.

"Strength training is also called resistance training. When core workouts are done correctly they can build strength, anaerobic endurance, and the size of your back muscles, abs, and the pelvis muscles."

Once you have been involved in a core workout for a month you will see a remarkable difference in your stability of gravity, performance during exercising or sports activities will be much improved. You will be able to lift heavy objects with a lot less ease because you are strengthening your abdominal muscles, back muscles, and pelvis muscles.

The core strengthening will reduce the risk of back injury during any task that requires heavy lifting. Before starting any exercise program it is always a good idea to seek the advice of your internal medicine or family physician to make sure that you are physically capable of performing them without causing damage or injury.

Core Exercises That Help Strengthen the Back, Pelvis, and Abdominal Muscles

1.Crunches: Crunches are performed by getting into a starting position of lying flat on a gym mat. Place your hands behind your head, but remember during the actual exercise do not pull on the neck. Contract your abdominal muscles and curl your shoulders up and forward until your back lifts off of the gym mat. You will need to hold this position for about two or three seconds and then return to starting position. You will need to do the same exercise for the opposite side and then that is considered one set. When first beginning any exercise regime give yourself a rest period in between each set if you need to. Repeat the core workout up to ten times or as tolerated.

"Once you have been involved in a core workout for a month you will see a remarkable difference in your stability of gravity, performance during exercising or sports activities will be much improved."

2.Oblique Crunch: Oblique Crunches are performed by getting into a starting position of lying flat on a gym mat. Place your hands behind your head, but remember during the actual exercise do not pull on the neck. Slightly bend your knees slightly to relieve the pressure off of your lower back. Contract your abdominal muscles and curl your body to one side. You will need to hold this position for about two or three seconds and then return to starting position. You will need to do the same exercise for the opposite side and that is considered one set. Repeat this core workout up to ten times or as tolerated.

3.Butt Lifts: Butt Lifts are performed by getting into a starting position of lying flat on a gym mat. Lay both arms to your sides while keeping your palms down on the gym mat. You will be required to bend your knees and place your feet flat on the gym mat, make sure that you leave about a ten to twelve inch space between your feet. Contract your gluteal muscles or buttocks and your lower abdominal muscles while lifting your hips up off of the gym mat. You will need to hold this position for about two or three seconds and then return to starting position. Repeat this core workout or exercise up to ten times or as tolerated.

There are many core exercises that you can perform to strengthen your back, pelvis, and abdominal muscles. Some individuals like to seek the advice of a professional trainer prior to starting any core workout to ensure themselves that they are performing the exercises properly and effectively.