What man doesn't want to get a "six pack? I am sure we have all tried, and probably most of us have failed. However, it doesn't mean that becuase you don't have a so called "six pack" that we can't build excellent core stability. So what is core stability? And why is it so important?
The core, or trunk, of your body is your center of gravity, therefore strong core muscles; such as abdominals, transversus abdominis, erector spinae, provide support to your spine for everything from walking, lifting and standing to sitting. If you have weak core muscles this may lead to poor posture, lower back pain and potential injury.
You can strengthen your core muscles by doing simple core exercises at home or at the gym. The exercise ball is perfect for strengthening those hard to get muscles, plus it improves your balance and can be great fun.
Where do you start?
Before you start to exercise your body's core, locate your deepest abdominal muscle — the transversus abdominis — by coughing once. The muscle you feel contracting is your transversus abdominis.
Focus on keeping this muscle contracted while doing each of these exercises, and the rest of your core muscles get a workout, too. Once you know how to contract your abdominal muscles, begin the core muscle exercises.
Don't forget to breathe with each exercise, co-ordinate your breathing so that you activate your core muscles whilst doing the exercise, this will give maximum benefit
Remember
Quality not quantity
Don't forget to control your breathing
Get help from a trained expert, if you are unsure as to correct technique, Lifestyle Experts have over 800 quaified personal trainers ready to help you, click here to search for your nearest
Core Exercises
(Below is a small selection of core exercise, for more click here)
Before starting any exercise, be sure to warm up with 5-10 minutes of light cardio exercise before working out. We have included two exercises to get you warmed up.
Firstly Tuck Jump
Try 10 to 15 jumps, rest and repeat 3 times
Second Wobble Board
If you have not used a wobble board before, don't use the medicine ball! get used to balancing on the board. Don't forget to engage your core muscles, and breath, you will find it easier to maintain balance
Perform 2-3 sets of the following exercises 2-3 non-consecutive days a week.
Prone Lumber Extension
Great for strengthening the lower back.
Position yourself on the ball as shown. Make sure that you are stable, spread your legs to gain better stability.
Slowly raise your truck from the hips, stop when your body is inline with your legs, hold and lower slowly
Lateral Flexion
Your position is critical on this exercise, observe the video. Engage your core muscles, and make sure sure back and head are inline, lay over the ball, hold, raise your body using your lateral muscles and not your hands/arms, repeat on alternative side
Crunch
Bend your knees as shown, use your trunk muscles to raise your head and shoulders off the floor. Avoid straining your neck. Keep your feet firmly placed on the floor. Start with raising your trunk only a small way of the ground and increase as you improve. Remember Quality not Quantity
Quadriped Single Arm/Shoulder Flexion
Start on your hands and knees with your hands directly below your shoulders and your head and neck aligned with your back,
cough and hold your core muscles tight. Raise one arm off the floor and reach ahead. Hold and return your arm and raise your other arm.
Quadriped Single Leg/Knee/Hip Extension
Start on your hands and knees with your hands directly below your shoulders and your head and neck aligned with your back, cough and hold your core muscles tight. Raise one leg off the floor and reach ahead. Hold and return your leg, raise your other leg. Challenge yourself by raising one arm and opposite leg, repeat with opposites
