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Core Stability and Strength Tips
Three Core Strength Exercises
Three great core strength exercises, according to www.bodybuilding.com, include abdominal sit-ups, incline sit-ups and what are called lying Superman raises. Add these to your core strength training for optimal results. Here's how to do all three:
Abdominal sit-ups: Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel). Your knees should be bent about 90 degrees. Keep your feet close together and knees fairly wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement. Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement. The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger. You are now ready to begin. Keeping your torso straight and stiff, start the sit-up by tightening your lower abs then lifting your upper body off the floor. As you continue up, imagine trying to push your face up against the ceiling (think up, not around). When you reach about 25 to 30 degrees above horizontal, hold there for a second or two and squeeze your abs hard. Keep your lower back in contact with the towel at all times and always maintain tension in the abs. Lower yourself down slowly and under control. Do not just drop back to the ground. The negative portion of this exercise is extremely effective. Remember to adjust your arm position depending on the strength of your abs (see above).
Incline sit-ups: Set an incline sit-up board to a slight incline. If you don't have an incline sit-up board, you can use an adjustable incline bench, a decline bench, a step platform with a riser under one of the ends or a flat bench with something under one end. You can even use a propped-up 2-by-6 board. Your head should be on the higher end with your feet placed on the floor. The execution is exactly the same. The only difference is that the tension on the abs is much less due to the greatly improved leverage in this position, allowing even people feel that their abs aren't strong enough to do the exercise.
Lying Superman raises: Lie face down on the floor with your arms stretched out directly overhead (like Superman flying, hence the name). Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.
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Core Strength Exercise #1: Back extension using the Swiss Ball
Lie face down on a Swiss ball, making sure that the ball is securely under your hips and lower torso. Your toes (or knees, for beginners) should be on the floor, and your hands should be behind your head (though be sure you do not pull your head forward – you could strain your neck). Slowly roll down the ball, lifting your chest off the ball and bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (that is, be sure your head, neck, shoulders and back form a straight line), your abs are pulled in, and that you are breathing continuously. Repeat ten to twelve times.
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Core Stability and How to Achieve it
The core muscles lie deep within the trunk of the body. They generally attach to the spine, pelvis and muscles that support the scapula. They stabilise these areas to create a firm foundation for coordinated movement of the legs and arms.
The fitness industry is beginning to recognize the benefits of developing "core strength" for all forms of physical activity. Core training improves posture and body alignment.
Here are some examples of core stability exercises that you can do to improve the muscles in your "trunk".
Try standing balanced on one leg and slowly swing the other leg back and forth (as you would in full running action). Avoid rotating, twisting or dipping your pelvis. Once you have mastered this exercise, practice doing it with your eyes closed.
Practice forming a "back brace" - by tightening up the abdominal muscles. You can do this by: a) pulling your belly button inwards without flattening your back b) then tightening your pelvic floor muscles as if you were stopping the flow of urine when you have a pee c) then making sure that your breathing is relaxed while you are holding the brace
Lie on your stomach and then brace your back and lift opposite arms and legs/arms and legs on one side/all arms and legs at once. Make sure that your back does not arch at all during this movement.
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Exercise Balls Can Strengthen Your Abdominals
Experts say an exercise ball workout is great for your abdominals for the following three reasons:
1. Comfort - an exercise ball conforms to your back, allowing you to exercise and flatten your abs without straining your back.
2. It ramps up your exercises with ease - it's simple to increase the difficulty of your exercises. You also will get the most benefit from each abs exercise you do.
3. Convenience - exercise from home where you have privacy, can do it when it's convenient for you and don't have to deal with commuting to the gym, waiting in line for equipment or gym membership fees.
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Stability Ball Exercises
Some fitness experts tout the stability ball as the best thing to happen to strength training since the exercise mat. You not only can use them as a substitute for a weight bench, but you also can do dozens of exercises using just the ball and your body weight. These exercises strengthen and tone every major muscle, especially your "core" - your abdominal, back, and hip muscles.
Here are some stability ball exercises to try:
Wall squats: stand with an inflated exercise ball between your back and the wall, so the ball is supporting you from your hips to your shoulders. Your feet should be slightly out in front of your body. Keeping your torso erect, and eyes facing forward, bend your knees and squat down rolling along the ball toward the floor until your thighs are parallel to the floor. Hold that position for 5 seconds; then return to the starting position.
Calf raises: stand a few feet away from a wall with your exercise ball between your abdomen and the wall. Lean forward into the ball so that your body forms a straight, angled line from your heels to your head. Exhale, and rise up onto the balls of your feet. Pause, inhale and lower yourself back to the starting position.
Ball push-ups: lie face down on an inflated exercise ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins. Your hands should be directly below your shoulders, so it looks like you're ready to do a push up. Keeping your torso straight and abs contracted (concentrate on pulling your belly button to your spine), bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. Pause, and return to where you started.
Stability Ball Exercises:
Stability ball twist (beginner level): Lie back on a stability ball with your feet on the floor. Hold a medicine ball at chest level and extend arms.
Keeping your butt on the ball, slowly rotate your torso to the left until your knuckles are pointing to the wall.
Return to center and repeat on the other side.
Roll and Curl (intermediate level): Begin in a full push-up position with tops of your feet resting on a stability ball, hands on floor shoulder-width apart.
Keeping your abs and glutes tight, bend your knees to roll ball in toward right side of chest.
Extend your legs to roll ball back to start; repeat to the left.
Medicine ball twist (advanced level): Lie face up on floor holding a medicine ball in both hands overhead, knees bent 90 degrees, feet on floor.
Crunch up, twisting shoulders to the right while bringing ball to right side of thighs; at the same time, bring knees toward the left.
Return to start and switch sides.
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Exercise Ball Crunches
You've seen them in the gym, the members who drape their bodies over an exercise ball to do crunches in various positions. Perhaps you've never tried it for fear of doing it wrong, hurting yourself or just plain drawing odd looks. Well, here is a guide to how to do those crunches using an exercise ball so next time you see a free ball at the gym you can grab it and get started.
Here's how to perform a great exercise ball workout for your abs:
Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Place your hands on either side of your head. Crunch your upper body forward and roll your shoulders towards your hips. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat. Also, for added muscle building, hold a weight plate across your chest for added resistance.
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Why Core Strength is Important
Core muscles are composed of the abdominal muscles, the lower back, and the thoracic and cervical region of the spine. These areas serve to provide stability, support, and a solid base for the rest of the body to function maximally.
Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which is lower back pain. By strengthening the muscles that help support the spine and improve posture, you can dramatically decrease the symptoms of lower back pain.
The core, as it's known in strength training circles, consists of all the muscles in your abdominal and lower back areas. This includes all the abdominal muscles as well as the muscles associated with the spine and the hip flexors.
These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa.
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Resistance Bands Are Extremely Versatile
For the inexpensive price of $5 to $10, an investment in resistance bands is certainly worth your time and money. The bands work your chest, biceps, triceps, abs, shoulders, back and quads.
Fitness Magazine rates them high because of their varying levels of resistance, portability and great versatility. Resistance bands are suited to most fitness programs. Experts say you can work out with these bands every day for a month and not hit the same muscle the same way twice.
Travelers are buying resistance bands, tucking them into their suitcases and using them to work out in their hotel rooms. But the best new use of them, according to the magazine, is how they're popping up in yoga and Pilates classes. They add resistance and challenge, so you can work your arms and legs as well as your core.
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Stretch Your Hips Before Core Strength Exercise
It is important to stretch your hips before core strength exercise. That is because hip flexibility may be even more important than back flexibility for preventing back injury.
Try this stretch after you exercise, courtesy of Prevention Magazine:
Take a giant step forward with your left leg until that knee is directly above that ankle. Drop your right knee toward the floor, and lower your hips toward the floor. Hold for 10 to 15 seconds. Repeat with the opposite leg.
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Tips for Safe Abdominal Exercises
If you're looking to start working out your abs, check out these five abdominal workout tips from fitness experts at www.abs-exercise-tips.com before you start to make sure you are set up properly and are not in danger of injuring yourself.
1. Before starting any abdominal exercise, tighten your stomach muscles by "drawing in" your belly button to your spine - this helps stabilize your hips, pelvis and lower back as well as strengthening your deepest abdominal muscle - the transverse abdominus.
2. Avoid lifting with your neck muscles - make sure to keep your chin tucked in a neutral position with a space between your chin and chest.
3. Avoid flexion exercises if you have been diagnosed with osteoporosis - a standard abdominal crunch is an example of a flexion exercise that can be harmful on your lower back if you have osteoporosis. Please contact your doctor first before starting any abdominal exercise program.
4. If you can't do an exercise with proper form, wait until you are stronger and start with easier exercises. You can easily injure your lower back or neck if you try to perform exercises that are too advanced. Start with the exercises you can do with good form first.
5. Discontinue any exercise that increases your pain. If any abdominal exercise increases pain in your lower back, abdomen, pelvis or hips, discontinue the exercise and consult your doctor or medical professional first.
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Choosing the Right Exercise Ball for Your Height
If you're wondering what the right exercise ball for your height is, check out these guidelines brought to you courtesy of the editors at Fitness Magazine.
As a general guideline, anyone under 5 feet 10 inches tall should choose a 55-centimeter ball; those over 5 feet 10 inches should use a 65-centimeter model.
Your thighs should be parallel to the floor when you're sitting on the ball. If you're in between sizes, you can cheat a little by over-or under-inflating it, experts say. Keep in mind that an under-inflated model is easier to use and stabilize because more of its surface is in contact with the floor.
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Limit Core Strengthening in the Morning
According to Prevention Magazine, it's best not limit core strength exercises first thing in the morning.
That's because during the night, your disks fill with fluid, making your spine tight and stiff in the early morning hours and increasing your risk for injury. If you must do a core strength workout in the morning, do a longer warm-up - about 15 minutes - to allow some of that fluid to disperse.
Otherwise, do yourself a favor and exercise your core later in the day when your back is loosened up.
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Maintain a Balance When Strength Training
When doing any type of strength training regimen, you should make sure that when you targeting a certain muscle group that the opposing muscle group is being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest, you should include back training exercises in your regimen as well.
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Resistance Bands Produce Quicker Results
According to Fitness Magazine, research shows that combining resistance bands to dumbbell workouts can increase lower-body strength three times as fast. That's because the bands' elasticity challenges the muscles throughout a greater range of motion.
Here are some quick exercises you can do with dumbbells and resistant bands that take only 5 minutes and can triple your workout results:
Push-up row: - Begin in a modified push-up, knees on floor - Place dumbbells on floor under shoulders, resistance band across upper back; hold an end of band in each hand - Do one full push-up with hands on weights, then drive left elbow toward ceiling, bringing dumbbell to ribs - Lower weight; repeat on right side. - Do 8 to 12 reps per side.
Lateral lunge with side raise: - Stand with feet wider than shoulder-width apart - Anchor one end of band under right foot - Hold other end with dumbbell in right hand - Bend right knee, shifting weight to right leg - Raise right arm out to side parallel to floor, elbow slightly bent - Do 8 to 12 reps and then change sides
Squat with biceps curl:
- Stand on center of band with feet slightly wider than shoulder width, holding a dumbbell and end of band in each hand - Keeping elbows near sides, curl weights toward shoulders - Lower dumbbells as you squat - Stand and lift weights; do 8 to 12 reps.
Stationary lunge with triceps kickback: - Stand in a lunge with right foot back - Place center of band under left foot - Hold a band end and a dumbbell in each hand, extend arms behind you, keeping your chest lifted - Repeat for 4 to 6 reps, then switch sides.
Reverse lunge with front raise: - Stand with feet together and one end of band under right foot - Hold the other end of band and a dumbbell in left hand - Place right hand on hip - Step left foot behind you and bend both knees 90 degrees - Simultaneously, raise left arm in front of you to shoulder height - Lower and repeat - Do 8 to 12 reps; switch sides.
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For real core strength and stability, it is necessary to target underlying abdominal muscles.
Exercise in pursuit of the “six pack” – such as sit ups and crunches – targets the superficial abdominal muscles, most often the rectus abdominus. This only partly trains your core, and overdeveloping those superficial muscles can result in weak core stability. Therefore, to really capture the benefits of core strength, including better alignment, balance and functional movement (as well as flat abs!), it is necessary to work the deep, underlying abdominal and back musculature, such as the transverse abdominus (TVA), the internal and external obliques, the latissimus dorsi (lats), and erector spinae (spinal erectors) muscles that combine to make up the "core". One way to make sure that you are targeting these deep muscles is to get off solid ground and onto an unstable surface, such as a Swiss ball or a balance board. The instability created by this equipment forces the user to adopt the correct posture in preparation for and during exercises, and maintaining that posture engages the deep muscles. Add work to that, and it's a powerhouse combination to strengthen your core.
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Why Use a Weight Vest?
A weight vest is a vest that you strap onto your body that can add between 15 and 100 pounds to your frame. How much weight you add to your frame depends on your overall health and what exact activity you wish you do with it.
For example, a basketball player or rock climber would be better off using a 30 pound basketball vest, and a body-builder would be better off using the 75 pound vest. Also, women prefer the women's designs because they fit them more comfortably.
Athletes use weight vests for extra weight when doing basketball, football and martial arts. Firefighters use them to train. Military men and women use them for a balanced source of body weight for running, pull ups, push ups and even walking.
Weight vests are also used by those working out who want to lose fat by increasing the amount of calories burned during an aerobic activity.
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A Stronger Core
Your core is your torso, with focus on the abdominal and low back area. There are a lot of exercises you can do to strengthen this part of your body. Do crunches for your abs and extensions for your back. Do them on an exercise ball and you will get better results because the instability of the ball recruits the core muscles.
