What are some exercises I can do to strengthen my core muscles?
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lyssvchill
Question:
Asked by lyssvchill - 5 answers - 1 year 22 weeks ago
What are some exercises I can do to strengthen my core muscles?
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I always think that you should make sure that you work out all on you core.
e.g a number of different exercises that does not just focus of one part. I recomend the pilate video, althought it is for runners it has some good core exercises.
I like to do a combination exercise which includes different variations of traditional ab movements supersetted with different stretches that stretch the lower back and the frontal abs. example reverse crunches supersetted with lower back stretch no rest between 7 different sets.
To let you know what and where your 'core' is, its basically the superficial and deep muscles that stabilise the spinal column.
So everything from your rhomboids down to your erector spinae, external obliques, rectus abdominis and deeper muscles go from your transverse abdominis, internal obliques, multifidis and your pelvic floor muscles.
Static (no change in muscle size or shape) exercises such as a plank, bridge etc are great at giving solid strength.
Dynamic exercises such as your woodchops, ab rolls, back extensions etc give you functional strength and felxibility and control through a greater range of movement than you would normally use hence the reduced risk of injury.
I would state more functional exercises are; front and side planks, back extensions, high knees (running on the spot) woodchops/russian twists/cable twists - or any other name you can think of, Ab rolls (rolling in and out with a barbell and loosely connected weights.
You are using your core more when doing upright weights exercises too, so embrace your core when doing them too for the ultimate strength!!!
The answer of scousemouse is excellent. let me just add something. in therm of progression you should work the core stability first (plant/dying bug's etc..) and after make some core strength workout (crunch's/ sit up's/ etc..).
In your workout you should begin with 3/4 exercises for core stability. with time add core strength exercises and do 2 for stability and 2 for strength. the stability exercises should appear, in order (same workout), before the strength exercises.
Train the stability muscles with slow movements and isometrical contractions. for core strength muscles don't forget to respect the OVERLOAD principle.
Keep Fit,
R.A
Best single exercise is the plank. Hold it for around a minute and then progress from there.