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Core Training Exercises for the Abdominal and Lower Back Muscles

If you’re like most of the world, when someone mentions core exercise training, you automatically think about a good abdominal workout. However, an anatomy student might tell you the “core” is a group of different muscles which are meant to stabilize your spine, pelvis and shoulder. They are meant to give your body a good foundation for movement of the extremities.

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Why Do I Need Core Exercise Training?

These specific muscles of the core are important for you to maintain not only good posture but to really just be able to stand up on your two feet and can also protect your back from injury. When they are strong, your whole body is stronger. Abs get all the glory when it comes to strength of your core but they are only a minor part of the equation. Lower back pain is often associated with a weak or unbalanced core, which can lead to a lumbar curve and swayback posture as well. Of course, the benefits of core exercise don’t stop with the back.

Those who want to be more athletic, want to increase their stamina or want better overall physical health should also engage in core exercise training. Because all power moves come from the transfer of power from the trunk muscles, through the pelvis, neck and shoulder and then to the arms and legs, core strength is vital for all athletes.

What Can I Do To Strengthen My Core Muscles?

Many exercises allow you to strengthen your core. Some involve the need for sports fitness equipment, however. Of course, sometimes a simple piece of equipment like a medicine ball can be the best tool in the gym when doing core exercise training. Commonly used gym equipment include medicine balls, kettlebells, stability balls, balance boards, wobble boards, Bosu Ball and dumbbells.

You can also do many core exercises without equipment such as side plank moves, push ups, v-sits, squats, lunges, hip lifts, side lunges, back extensions, back bridges and plank exercises. Abdominal bracing is a main technique used in core training. This technique requires you to contract your ab muscles. To try this, attempt to use your ab muscles to pull your belly button to the back, toward your spine. For proper form and best results during bracing, be sure you’re not holding your breath while you engage in this exercise.

Pilates is great way to strengthen your core, as well. Many people who hate routine of the gym find great advantages to doing exercise programs like Pilates or yoga. In addition, these programs are also great for men and women of all ages, including the elderly.

How To Do This If You Have Weak Joints

If you put off your quest for a flat stomach because you have weak joints or a simple crunch makes your back feel too painful, there is hope still! Isometric strength training is a great way to contract your muscles without moving your joints. Without heavy weights to lift or the chance of too much repetition stressing your joints, this type of core exercise training is ideal for even those who are stationary due to injury. Quick exercises like the elbow plank or the neutral side bridge can be a great way to inspire you to take your Reebok shoes out of the closet and put them to good use. No more excuses!

Continue reading the next aerobics article on abdominal toning and muscle building exercises

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