Core Exercises
The core muscles are the building block of athletic movement. Athlete train to increase their strength, power and speed, but no athlete will reap the full benefits of their hard work if the core muscles are weak.
The core muscles transfer the power developed in the hips and legs into the arms and vice versa. A strong core will also help to protect the back from potential injuries improve posture.
Crunches, and before then, sit-ups, have been used as the basic exercises to strengthen the abdominal muscles but, they have limitations. In addition to the fact that they do not exercise all of the muscle groups that make up the core, the body position that crunches are performed is not a movement usually found in sports, crunches move the body through a very limited range of motion, and they do not promote balance because they do not take into account upper body or lower body motions.
This page includes several examples of exercises that strengthen various core muscle groups and promote balance.
Each of these exercises is performed with a 5 to 10 second hold. As with weights, begin by performing 3 sets of 10 repetitions and increase numbers as your strength, technique, and endurance improve.
1. Squats: while tightening the abdominal muscles, slowly bend the knees into a squatting position, hold for a count of 10 and return to the starting position. Perform 3 sets of 10.
2. Single leg squats: Using the same technique, perform the exercise using one leg at a time.
3. Superman: The goal is to look like Superman flying. While laying on the floor on your belly, arch your back and raise both legs and both arms slightly off the ground. Hold for a count of 10. Repeat 10 times.
4. One arm/leg superman: using the same technique as the superman exercise, perform the exercise using one leg and the opposite arm at a time.
5. Reverse superman: perform the superman exercise while laying on your back. Hold both arms and legs slightly off the ground. Hold for a count of 10. Repeat 10 times.
6. Reverse one arm/leg superman: using the same technique as the reverse superman exercise, perform the exercise using one leg and the opposite arm at a time.
7. Rowing: While seated with your legs stretched out in front of you, hold both arms strait out in front, and pull them back to your shoulders, tightening your upper back. Hold for a count of 10. Do 3 sets of 10. This exercise can be done holding light weights or even a soup can.
8. Bent rowing: While standing, bend at the waist until your back is parallel to the floor. Repeat the arm movements in the rowing exercise.
9. Pushups: This is one exercise that needs no introduction. Drop and give me 20!
These are some examples of core strengthening and core performance exercises. By doing these exercises at least one day per week, you will help improve your overall conditioning.
The core muscles transfer the power developed in the hips and legs into the arms and vice versa. A strong core will also help to protect the back from potential injuries improve posture.
Crunches, and before then, sit-ups, have been used as the basic exercises to strengthen the abdominal muscles but, they have limitations. In addition to the fact that they do not exercise all of the muscle groups that make up the core, the body position that crunches are performed is not a movement usually found in sports, crunches move the body through a very limited range of motion, and they do not promote balance because they do not take into account upper body or lower body motions.
This page includes several examples of exercises that strengthen various core muscle groups and promote balance.
Each of these exercises is performed with a 5 to 10 second hold. As with weights, begin by performing 3 sets of 10 repetitions and increase numbers as your strength, technique, and endurance improve.
1. Squats: while tightening the abdominal muscles, slowly bend the knees into a squatting position, hold for a count of 10 and return to the starting position. Perform 3 sets of 10.
2. Single leg squats: Using the same technique, perform the exercise using one leg at a time.
3. Superman: The goal is to look like Superman flying. While laying on the floor on your belly, arch your back and raise both legs and both arms slightly off the ground. Hold for a count of 10. Repeat 10 times.
4. One arm/leg superman: using the same technique as the superman exercise, perform the exercise using one leg and the opposite arm at a time.
5. Reverse superman: perform the superman exercise while laying on your back. Hold both arms and legs slightly off the ground. Hold for a count of 10. Repeat 10 times.
6. Reverse one arm/leg superman: using the same technique as the reverse superman exercise, perform the exercise using one leg and the opposite arm at a time.
7. Rowing: While seated with your legs stretched out in front of you, hold both arms strait out in front, and pull them back to your shoulders, tightening your upper back. Hold for a count of 10. Do 3 sets of 10. This exercise can be done holding light weights or even a soup can.
8. Bent rowing: While standing, bend at the waist until your back is parallel to the floor. Repeat the arm movements in the rowing exercise.
9. Pushups: This is one exercise that needs no introduction. Drop and give me 20!
These are some examples of core strengthening and core performance exercises. By doing these exercises at least one day per week, you will help improve your overall conditioning.
