Ma. Pamela Elle V.

Maganto

I-St. John Bosco

The Importance of Core Exercises

Core exercises are a crucial part of any exercise regimen. These exercises strengthen the body,

particularly the pelvis, hip, and lower back areas. Some examples of this type of exercise include crunches, reverse crunches, ball crunches, oblique crossing over crunches, air bicycling, plank, butt lifts, back extensions with ball, and many more. Below, you will find the top benefits of including these in your workout.

Flatten and Strengthen your Abs

These exercises work on the deep abdominal muscles, which are scientifically known as transverses abdominis. Doing these will not only strengthen your abs, but also flatten them to make your body look better. Core training is the fastest way to flatten your abs among other types of abdominal workouts.

Stabilize the Lower Back

Core exercises also make the lower back stronger and healthier. With a stronger back, you will be less prone to lower back pain that is usually a result of carrying too much weight, or pressure on the lower back. By enhancing the bodys weight-bearing capabilities, back muscles and ligaments will not easily be damaged by heavy weight. Moreover, a stronger core will allow for normal spinal functions.

Improve Balance and Coordination

As the back and abdominal area becomes stronger, the body also experiences an improvement in balance and coordination. Doing core exercises stimulates a particular area in the brain called the cerebellum that links to body parts for coordination, spatial awareness, and balance. These exercises are not simply a workout for the body, but also for the brain.

Enhance Flexibility
While most people find it hard to believe that working out abdominal muscles can improve flexibility, core exercises can certainly do wonders for ligaments and muscles by stabilizing the lower back. When the back is stabilized, stress and tension are removed, thus allowing for greater range of motion, which in turn results in enhanced flexibility.

Promote Better Breathing

Another benefit of core exercises is improved lung capacity. Core muscles are connected to the diaphragm so working out these muscle groups will enhance ones ability to inhale and exhale fully. If the body is able to take in more oxygen, the heart is able to pump more blood, so there will be a significant improvement in the overall performance of the body.

Strengthen the Body

It is not only the abdominals and the lower back that core exercises can strengthen. They can also make the entire body stronger. Evidence to this is when you engage in physical activities or sports. After doing several core exercise workouts, you will find that your sports-playing capabilities will be much better. Whether it is surfing, running, skiing, or cycling, you will see tremendous improvement in how you play these sports.

Core exercises should definitely be a part of your exercise routine. Aside from being a good workout for your abdominal muscles, they also benefit your physical health in more ways than you can imagine. They improve flexibility, strengthen abs and the entire body, reduce lower back problems, and promote breathing and lung capacity.

Importance of Strengthening Your Core Muscles

Core muscles in lay man terms are the muscles present at or around the abdomen or the abs. Core muscles is probably the most important muscle group in the human body as they provide form and posture. Apart from that core muscles also provide the human body the ability to withhold bowel and bladder control. Core muscles play an important role during pregnancy too. These muscles provide power, posture agility and stability. In today's world physical fitness has become all the more important. It is even more important for the laymen as they don't train like athletes and gymnasts. Obesity and diabetes are climbing the charts. People have started becoming aware of their health and how to be fit. In order to be fit and flexible, one needs to strengthen their core muscles. It may sound like rocket science but it isn't. Core muscles can be trained very easily under appropriate supervision. Joining a boot camp could be a good way to train your core muscles. In order to strengthen the core, one of the recommended workouts is the ball stability workout. All it needs is a mat and an exercise ball. Exercise routines like back extension, ball balance, ab roll and ball rotation provide a good overall core workout. The muscles which are trained in the process are rectus abdominis which is commonly known as the abs, transverse abdominis which draws the whole core together, oblique muscles, and the erector spinae which is a group of muscles supporting the spinal cord.

Although the ball stability workout is a good training routine, a person with high fitness goals could use other ways to train their core. A few of the most popular exercises for the same are Barbell squats and dead lifts. It is believed that these exercises are 70% more effective to train one's core than the not so arduous ball stability workout. Squats help train the buttocks and the thighs and the dead lift trains one's quadriceps and hamstrings as well. Hence both squats and dead lifts are compound exercises. The importance of core muscles can be realized by the very fact that we use them in almost all the routine activities, for instance sitting, standing, walking, running etc. These muscles have two major types of functions namely static and dynamic. The static core function comes into play when resistance against a constant force is required. It helps keeping our body stable and maintaining a good posture while doing so. The dynamic movement on the other hand involves the skeletal structure of the body apart from the resistance against a force. As opposed to the static function, this requires more of core musculature rather than just skeletal stability.

Core muscles have a very important role to play in our lives. They work even without us noticing their importance. A strong core can help prevent critical injuries like spinal and those pertaining to the back. So next time you decide to go boot camping for core training, do consider giving the stability ball a chance.

Plank (exercise)
This article is about the exercise. For the lying down game fad, see planking (fad).

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank. The plank is commonly practiced in Pilates and yoga, and by those training for boxing and related sports. The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

Primary muscles: erector spinae, rectus abdominus (abs), and transverse abdominus[ Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posteriordeltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.[

A side plank

Muscles involved in the side plank include: Primary: transverse abdominus, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external and internal obliques. Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.

The current world record (according to Guiness World Records) for the plank position is 33 minutes and 40 seconds, set in Queensland, Australia on 11 May 2011 by 68 year old Paul Drinan.

The Plank Exercise

You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. I have found it to be one of the most effective abs exercises I use. In fact, one research study found it to rank highly at #4 out of 13 exercises for the oblique abdominal muscles. Not only does it strengthen the abdominal muscles, but also works all the core muscles -- the back, hips, etc. I recommend starting with the first exercise and gradually increasing the seconds you can hold the position. Once you feel comfortable with the plank on your elbows, progress to the next exercise. It's very rewarding when you can see your core strength improve by the length of time you are able to hold the position!

Starting With The Basics - The Elbow Bridge Plank Exercise

Your Position 1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest. 2. Prop yourself up to form a bridge using your toes and forearms. 3. Maintain a flat back and do not allow your hips to sag towards the ground. Target Muscles 1. The Core - Abdominals, Hips, Back Step By Step Instructions 1. Hold this position *focusing on tightening your abs* until you can no longer maintain a flat bridge. For beginners, start with 10 seconds and gradually increase your time. Try to work up to 3 minutes. 2. Return to start position. Beware of Cheating! 1. Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.

Side Plank Exercise

Your Position 1. Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow. 2. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Target Muscles 1. The Core - Abdominals, Hips, Back

Step By Step Instructions 1. Hold this position for the recommended number of reps (start with 8-12). Repeat with the other side. Beware of Cheating! 1. Remember to keep your body in a straight line, tightening your abs and butt muscles. You might want to start in front of a mirror to learn the technique.