What Benefits Can You Gain From Core Workouts?

What sort of impact will doing core strength workouts have on your life? Perhaps we all want that 6 pack, but most while core exercises will strengthen your abdominal and back muscles, there is no guarantee that you’ll actually get a pack -the kind which makes you want to take your shirt off in the summer. There are a lot of really important reasons you should focus on your core during workouts, though. The kind of reasons that include improving your body, and what you like doing with it. Here are some of the benefits you can look forward to by doing core strength workouts:

Firstly, a good strong core will make your daily doings easier. By this, I refer to everything from bending down to tie your shoes to getting groceries loaded up, to the activities you might enjoy such as golf, or playing with your kids. As your core strengthens, you will begin to notice your posture improve; you’ll be standing up tall and firm, rather than slouching.

Incorporating core strength workouts into your routine will reduces chance of injuring your back. The stronger and more toned that your muscles become, the lower your chance is of pulling a muscle the next time you bend over to pick something up. It is also important to balance your workout between your back muscles and abdominals, because these sets of muscles are always at work at the same time. While one pushes, the other pulls, and vice versa.

Core workouts can easily be done at home. The beauty of core strengthening is that a great set of exercises can be done with little or no gym equipment. Lay a towel down, and find 3 different moves you can do each day… it only takes 3 or 4 minutes! If you are not sure what to do, check out some sites and look for pictures. Then try out a few, and you’ll see right away which ones you are ready for and which ones are still too challenging. The key is to find exercises that are challenging but not so easy that you can hold the position for more than 45 seconds, or more than 12 -15 reps.

If you are involved in a sport, or if you have any sort of physical goals, then core strength will, in every case, help you improve and reach whatever goal you may have. If you look at the human body, the core makes up almost half of the structure. This part of your body includes all the important organs and your precious spine. Your arms and legs may appear to be doing all the work when you play soccer, hockey, jog or run, but it fact, it all starts- and is supplemented at all times- at the core. Momentum starts here, as does leg movement; the quads are attached at the pelvis.

The benefits of incorporating core workouts into your routine will be quick and rewarding. Find some that you are comfortable with, and you too, will benefit from them.

Build a Core Workout Routine For Perfect Abs

The most important part of getting sculpted abs is a core workout that uses exercises that focus on particular muscles, versus the number of reps. Core muscles are an important part of your strength, stability and movement and they extend from the pelvic floor, through your abdominal muscles and up to your diaphragm. Challenging these muscles through different core exercises every day is the best way to build a strong core and enjoy sculpted abs.

Vary a few exercises daily to see better results, much like the principle of interval training. Working on different core muscles, using different exercises and varying the number of reps, uses interval training methods. Focusing on a particular muscle group and slowly stretching or contracting can condition muscles, and you don’t need to start with very many reps.

Certain poses in yoga are considered great for building core muscles with the focus, but without the strain. Pilates workouts or an exercise ball core routine can be interspersed and alternated in a variety of ways. The main goal to building core strength should be to only work the particular muscles you are focusing on and leave the others out of the exercise, so you can feel the results, but don’t over-do it to where you feel it the next day.

The key to firming your abs and strengthening your core muscles is concentrated stretching and muscle conditioning, no matter what method of exercises you incorporate into your workouts. You don’t need to have a strenuous workout, just use 3 to 5 exercises every day and change what they are and which muscles you focus on. For example, you can focus on holding or stretching and contracting certain muscles in the core muscle group while you practice different yoga poses or you might want to add leg lifts or ab crunches.

Only stretch or bend as far as you can without forcing or straining, whether you are doing yoga poses for a core workout, or incorporating Pilates and exercise ball crunches or stretches. No matter what exercises you incorporate into your core exercises, remember it is a slow and steady stretching and contracting of the muscles that get the best results when building your core muscles. By mixing up your exercises and routines, you work these muscles from a variety of angles.

Think of simple leg lifts, where you lay on your back and slowly bring your legs off the floor at a ninety degree angle. As you slowly bring them through each angle of the leg lift, you can feel the muscle contracting intensify. It only takes a few slow and steady reps to feel the results of concentrated and focused muscle conditioning, when it comes to your core muscle groups and working towards sculpted abs. You can create a killer core workout at home with these types of core training exercises.

The next day, you can get a variation of this exercise by slowly bringing a lifted leg sideways across the pelvic region to where you slowly lower one leg in a sideways crossing motion toward the floor. Then raise the leg and repeat this process to the other leg and cross it to the other side. Adding simple variations of slow, steady stretches and contractions, at a variety of angles, can give you the best core workout routines.

3 Great At Home Ab Workouts

You’re in a pickle: Swimsuit season is coming fast, and flat abs are at the top of your priority list. The problem is, things like lack of time, making it into the gym, and even lack of motivation are keeping you from reaching your flat belly goals.

Never fear – in this article, I’m going to outline some great exercises for your abs that you can do at home, in addition to some quick and effective at home ab workouts.

The Exercises

Crunches are still a great ab exercise for the abdominals; however, quality is much more important than quantity with them – so let’s cover a quick drill to get you started.

First, t’s critical that you learn how to activate your core muscles properly. So were going to start off with the ab activation drill.

To perform the ab activation drill, roll up a towel and place it underneath your lower back. You’ll be lying on the ground in a sit up position with your legs bent at 90°.

Start by attempting to press your lower back into the ground and crush the towel. You should feel your abs activate when you do this.

To progress the exercise, keep the abs activated and your lower back pressed the floor, and try to lift up one of your feet a few inches off the ground.

The goal of the exercise is to learn how to activate your abs properly, not so much get a killer ab workout.

Once you’ve mastered this one and you know what it’s like to activate your core, you can move on to the crunch.

The Crunch

Now, doing high quality crunches should be a snap. All you have to do is initiate the exercise by pressing your lower back into the ground. Your shoulders should come up off the floor and you should attempt to bring your sternum and belly button together. If you’re activating your abs properly, you should feel a very strong contraction.

The Plank

To perform the plank, start in a push-up position resting on your forearms. Bring your hips up off the floor and hold it. The key with the plank is to maintain a straight line from the shoulder to the hip to the knee to the ankle throughout the entire exercise.

The plank is a fantastic and highly functional core exercise. It trains your core in the same way it functions in real life; if you were squatting with a weight for example, you’d be bracing your abs like you are in the plank. Your initial goal is to be able to hold the plank position for a solid 60 seconds.

The Leg Drop

The third ab exercise we’ll cover is the leg drop. This is an exercise that will hit those hard to target lower abs.

Start with both feet straight up in the air. Again, you should have your lower back pressed the floor and all times with this one.

To perform the exercise, alternately lower your right foot and left foot to the ground. If you feel your lower back coming off the floor at all, stop and bring the foot back up.

Now that we’ve covered three at home ab exercises, we’re going to cover three at home ab workouts you can do that are quick and effective.

The Workouts

Perform all exercises in each circuit back to back without rest, rest as needed at the end of each circuit, and repeat each circuit 1 to 2 more times.

Ab circuit one

  • 10 to 15 crunches
  • 10 to 15 leg drops

Ab circuit two

  • 30 to 60 second plank hold
  • 10 to 15 crunches

Ab circuit three

  • 10 to 15 crunches
  • 30 to 60 second plank hold
  • 10 to 15 leg drops

In summary, if one of your main fitness goals is to trim and tone your abs, the good news is you don’t need any added equipment or lots of time to achieve your goal. The exercises and at-home ab workouts I’ve outlined in this article will get you well on your way to looking great in a swimsuit this summer. Train hard and good luck!