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An Introduction To Core Exercises |
| Core exercises are well-named, as they are at the core of the best exercise programs. Core exercises focus on developing the lower back and abdominal muscles. Exercising the core muscles improves balance, agility and stability. They not only enhance the general health of the body by improving posture, but by making it easier to do almost any physical activity, from running a marathon to carrying grocery bags. They are also essential to developing finely toned abdominal muscles. |
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Two groups of muscles are addressed with core exercises, the muscles that stabilize the trunk of the body and the muscles that allow the trunk to move. While any exercises that emphasizes the abdominal and back muscles counts as a core exercise, two types of exercise are particularly efficient in core development. Isometric exercises help most with stability and balance, while resistance training helps with agility and flexibility. Isometric Core Exercises Isometric exercises involve holding a position while muscles are contracted or stretched. Fitness balls, also called stability balls, can be helpful to have on hand when undertaking isometric exercises. Simply sitting on a fitness ball can help increase the strength and stability of the core muscles. The ball should allow the knees to remain at a right angle when seated with the feet flat on the floor, about hip-width apart. An abdominal crunch on a fitness ball provides a good introduction to core exercises. Cross your arms over your chest. Keeping the back straight, lean back until the abdominal muscles tighten. Hold for five seconds while breathing deeply, then repeat four more times. Work up to 15 repetitions. Core Exercises Using Resistance Dynamic exercises increase strength throughout a muscle’s full range of motion and are necessary to increase flexibility and agility. Using resistance can enhance the effect of dynamic core exercises. A single dumbbell or medicine ball are good options for resistance training. Heavy books or canned goods work almost as well. A seated trunk rotation is a good beginning core exercise. Sit with your knees bent and feet together. Hold the weight close to your chest, with elbows bent. Keeping the back straight, slowly rotate your torso to one side, without altering the position of your hips or legs. Perform five repetitions on each side. Work up to 15 repetitions. By improving posture, core exercises make the waist appear slimmer and the stomach flatter. They will not only make you look and feel better, but along with regular aerobic exercise will make it easier to reach your fitness goals at home or the gym. Related articles: - How to Get a Six Pack - Do Vegetables Help To Burn Stomach Fat? |
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