Core Workouts
The core of the body describes all of the muscles in the torso. Knowing more about your core will help you with your training and looking after this important part of your body throughout your life. Your core’s function includes being a stabilizer for various body parts along with being essential for daily living. You use your core to do things like moving heavy objects, shoveling snow or gardening, carrying things like groceries, picking up a child and just holding up your upper body for basic things like sitting or standing up. The muscles include the transverse abdominals (they help you suck your stomach in), the rectus abdomens (bend you forward at the waist), erector spinae (they bend you backward at the waist), the internal and external obliques (they wrap around your waist), multifidus (they connect the bones of the spine to each other), quadrates lumborum (connects your pelvis to your spine) and some people will consider your “core” to include nearby muscles too, like those of your hips and upper back. Some of the best moves for your core involve the following: holding your core steady, using one arm or one leg so that your core has to adjust to the lopsided forces, holding a weight on one side of your body, to amp up the one-arm or one-leg challenge (for example, if you do dumbbell rows or presses with one arm at a time, your core has to engage to keep you from falling over), twisting your body to make the move happen (a classic example here is a woodchopper, where a dumbbell or cable machine mimics the weight of an axe) and using an unstable platform (instead of planking with your forearms on the floor, put them on a medicine ball, exercise ball, or bosu instead). There are many exercises that focus just on your abdominals but, there are also other movements like, ‘deadlifts,’ ‘squats’ and compound movements that also challenge and strengthen your abdominal muscles. The importance of a strong and stable core cannot be underestimated for overall physical health as this part of your body affects so many other muscles and movements in all areas of life whether it pertains to sports activities, daily tasks or things like pregnancy. This page will focus on the many exercises you can perform to challenge and improve your core strength and develop that flat stomach you desire. These exercises along with having the proper body fat levels will reveal abdominal muscles and tone.
Proper Form Is Essential
Proper form is more important than speed or how many repetitions you can get in. Learn how to properly execute the exercise moves before you push yourself to avoid injury. Protecting your body, spine and posture is essential to getting the most from your workout while preventing damage, tearing and joint problems. Using a mirror can help
Key Elements
Along with proper form warming up before an intense workout is key. Preparing your body for physical activity should involve getting your heart rate pumping and moving the parts of your body that you will be working on. Jump Rope, jumping jacks and dynamic movement are good ways to warm up before you exercise. ‘Static stretching’ is better left for after your workout
On Target
It is important to have a goal. What would you like to achieve through your workouts? Would you like to get stronger, fitter, shape your body or just be healthy overall? What is the vision you have for your physical health? Knowing what you are working towards is an important step in setting your eye on the target and aiming to succeed. Write the vision- put it before your eyes
Strategy
There is a saying, ‘failing to plan is planning to fail’. Strategy is a key part of achieving the health that you desire. Planning workouts into your schedule will be an important step towards following through with your workout goals. Small steps like getting your workout clothing ready for the next day and writing your workouts into your diary are key
Abs In 5
This workout focuses on your abdominal muscles from many angles. Due to the workout being only 5 minutes you can repeat this multiple times a day. The obliques as well as the lower and upper muscles in the torso are exercised providing a very effective and beneficial challenge. It is important to work your core from all the different angles for stabilization, correct posture and strength.
Here A Plank, There A Plank, Everywhere...
This workout incorporates various types of planks for a great core workout. The plank is so effective because it builds isometric strength in your core along with improving flexibility and reduce back pain. You can do many different types of plank exercises from the basic plank to reverse planks, side planks and more advanced moves that increase the intensity of your core workout. Doing these moves can also boost your mood by stretching out the muscles that cause stress and tension in the body.
Core: From All Angles
This is a 15-minute core workout which will help to build strength in the lower and upper abs while improving the posture. These moves also challenge your endurance while holding certain positions as well as aid in toning your legs with flutter kicks. All of these moves will help to sculpt and tone your core for a flat and tight stomach. This workout will also target your hip flexors for an added benefit.
Abs On Fire
This 20-minute workout has short bursts of cardio in the form of mountain climbers. Your abdominal muscles will feel the burn. Certain moves like ‘boat pose’ will be static exercises while other moves like mountain climbers and bicycle abs will have your body moving and your heart pumping. Take breaks as needed if the burn gets too intense. You can do this as a timed workout or for repetitions. Get ready for your abs to be ‘on fire.’
Core, Burn, Repeat...
This workout includes 30-second bursts of your cardio of choice. You can also do it without adding the cardio, either way, this workout is an excellent ab toner. Using a stability ball is a fun way to add something different to a workout while still providing a challenge for your core muscles to increase in strength. This workout can also be used as a low impact option if you use mountain climbers or another low impact move for the cardio portions.
Workout Because You Love The Body God Gave You, Not Because You Hate It
Start a workout plan today and see your health improve