Core Strength Exercises

Your core or midsection couldn’t be of more importance not only to your fitness goals, but to your everyday life. It is your center, where your energy comes from and a place where very importance, yet often neglected muscles are located.

Three Things you might not know about your core:

Your core muscles act as a stabilizer which contract first in every single movement your body performs. Since your energy originates from your core outward, a weak core will directly affect the amount of energy you have for all your other training. Think about that next time you hit that plateau in your other workouts.
Want six pack abs? Well if you’re like most people you spend a significant amount of you daily like slouched over a desk or a computer. This posture is counter productive for you abs. A strong core will prevent slouching and help you maintain correct upright posture.
While most muscles propel or push outwards, the core muscles actually resist movement. The reason for this is to prevent and harsh movement of the spine which houses nerves which control your whole body.

CLICK HERE TO LEARN HOW TO GET A ROCK SOLID CORE!!

Here are three different routines where you can choose the one that fits you best.

Posture Perfect: This routine works on reinforcing correct posture that will give you better fundamental and better techniques for all your other training. Bottom line, more muscle gain.

· Side Bridge (15-45 seconds each side)

· Plank to Diagonal Arm Lift (4-12 Reps)

Do this routine before you regular weight training workout.

No Pain, No Problem: This routine is for anyone that has had any back injuries or experiences chronic or occasional back pain. It will help improve your core muscles endurance which will reduce back stress and distribute more weight to other parts of your body during stressful movements.

· Glute-Bridge March (6-12 Reps)

· Plank with Diagonal Arm Lift (4-12 Reps)

· Cable Chop (6-10 Reps)

· Side Bridge (15-45 seconds each side)

Perform this routine as a circuit 1 or 2 times, 2-3 times a week at the end of your workout.

Bring your A-Game: If you ever find your core giving out then you can be sure that your game is sure to follow. This routine will help your speed and strength in any competitive sport you participate in at any level.

· Plank with Diagonal Arm Lift (4-12 Reps)

· Glute-Bridge March (6-12 Reps)

· Swiss Ball Knee Tuck (6-12 Reps)

· Cable Chop (6-10 Reps)

· Side Bridge (15-45 seconds each side)

· Squat to Row (6-12 Reps)

Perform this as a circuit with 60 seconds rest for two sets, 2-3 times after your workout.

The Exercises:

Side Bridge: Lie on your side supporting you weight with your forearm flat on the ground. Keep your core contracted and your body in a straight line from your ankles to your shoulders. Hold this position 15-45 seconds and repeat on the other side.

Plank with Arm at 2 o’clock: While in a modified push up position with both forearms on the ground and your about should width apart, raise your right hand parallel to the ground pointing at 2 o’clock. Hold for about 2 seconds and then return you forearm to the ground. Repeat with left arm pointing at about 10 o’clock.

Alternating Leg Lowering: While lying on your back with both legs 90 degrees from the ground, lower one leg to about 3 inches from the ground, then return to starting position. Repeat with other leg completing the repetition.

Stability Ball Knee Tuck: Start in the pushup position with your ankles resting on a stability ball about shoulder width apart. Keeping your core tight, bring your knees towards your chest until you’re on your toes. Then slowly return to the starting position.

Cable Chop: At a high pulley position, grab either a rope or handle with both hands. This is the starting position. Then slowly keeping your arms straight rotate your body finishing with your hands down and away from your body. Return slowly to the starting position. Repeat on other side.

Lying High Knee March: Lie on your back with your feet on the floor and your knees bent at about 90 degrees and your butt off the ground. Bring one knee towards your chest keeping your body contracted and straight. Lower back to starting position and repeat with the other leg.

Cable One Leg Squat to Row: With a pulley at the middle position, grab a handle with your right hand facing left. With a slight bend in your left leg, straighten your right leg behind you so it’s about a foot off the floor. From here, pull the handle towards your body drawing your knee up towards your chest. Do 10-12 reps for each leg to complete a set.

Are you looking for a fitness program that will get you results?? You want a midsection that looks like this??

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