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The Best Core Exercise May Be The SimplestThe Infamous CrunchWhen it comes to core exercise, the number one best and simplest is the good old fashioned crunch. Or so the Coach says... You be the judge!Everybody wants a six pack. "Oh if I only had a six pack, super models would swoon and my boss would give me a huge raise." Well I've got great news for you!
If you are competing in a bodybuilding competition next Tuesday this is a problem. If your a middle aged jogger who wants to develop a strong core it is probably not a problem. Their are two kinds of six packs. The ones you can see and the ones you can't see. If you want the visible ones then restrict your diet and get busy with the cardio. A ten percent body fat or less, depending on your gender, is definitely necessary. If you can't muster the willpower to do what is required to see that six pack that's O.K. but you should strengthen your abs if you want to achieve overall fitness. So crunch away my friends. Crunch on a cookie and crunch your abs, just crunch and don't worry about your six pack unless it's getting warm!
Watch this video for a tutorial on how to do this abdominal exercise correctly.
Along with the Crunch exercise we will also address the back muscles because they are part of the core muscle group. The back muscles also called the erector spinae muscles can be strengthened by doing an exercise called the extension. It is the exact opposite of the abdominal strengthening core exercise.
Exercise Your Back MusclesTo do the beginner version of the back extension core exercise, start by lying flat on your stomach, arms at your sides, face down.Keeping your legs straight and your arms at your sides, lift your legs and your shoulder off of the floor. You will feel the muscles in your lower back working. Hold for a second or two and lower yourself back slowly to the starting position. Work your way up to three sets of 12 repetitions. Note-Keep your head facing down throughout the exercise, do not try to look up You can do this exercise in conjunction with your ab core exercise. It's a perfect combination because you are already on the floor and all you have to do is roll over, do a set and roll back to continue with the abdominal crunch. Simple! Don't Forget The Pelvic TiltFinding your neutral centered position is essential for protecting yourself from injuries. When you do your core exercises, or any exercise for that matter, the very first thing you should do is find your neutral position. Think of your pelvis as a bucket full of water. If you tilt too far back or too far forward that water will spill out. By keeping your pelvis centered you will be more balanced.Dancers do it and runners should do it too. Everyone should do it even when you are walking or sitting, and especially when you are lifting a heavy object. By strengthening your core muscles you will become more aware of these centering muscles and how it feels to be in neutral.
Obliques Are Core Muscles TooYour obliques are basically your side muscles and are used to twist and are also very active when lifting. Again I like the good old fashioned Side Crunch. Maybe because I'm old fashioned??But seriously, my bodybuilding wife who was a National Bodybuilding Champion for many years, swears by the basics. Of course a low body fat helps!!! More on that subject on another page. The crunch and the side crunch are two of her favorites. Here is how you do it.
Lying on your back just like in the video, with your back flat (by doing a pelvic tilt into the mat) Your arms should be in the same position as in the video (you may want to refer back to the video) The only difference is in the leg position and the way that you raise your shoulders off the floor. Cross your right leg over your left leg (Your right ankle should be resting over your left knee). Keeping your right elbow planted on the floor, raise your left shoulder towards the ceiling and slightly towards the crossed leg.Do not try to touch your elbow to your knee. This way you will isolate the oblique muscle. It is a very controlled motion. There are so many ways to strengthen your center or core. These exercises are a good starting point. We will add more exercises so please bookmark this page and come back soon. To learn more about strength training for runners go to my
strength training for runners page.
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