Core training is important because of four things specifically: power, agility, posture, and stability. A strong core will assist in helping one to undertake weight bearing movement, prevent injury, build back strength, prevent lower back pain, improv condition, faster reaction time, and promotes good posture which consequently lessens back pains.
A strong core helps you lift bigger and better in exercises like squats and clean and press. In regards to an athletic standpoint, a strong core can be the difference between winning and losing in athletics and sports. Fortunately, core training does not have to be expensive either. I am going to list 5 exercises that you can do anywhere to strength and tighten your core.
-- Planks: Great way to build endurance in the abs and back, as well as the stabilizer muscles.
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4 .Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5. Hold for 30 to 60 seconds and repeat for 3-5 reps.
-- Captain’s Chair (My personal favorite): Effective move for the rectus abdominals as well as the oblique’s.
1. Stand on the chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Do not arch the back or swing the legs up. It is important to have slow steady movements.
4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
-- Vertical Leg Crunch: This is similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.
1. Lie on the floor and extend the legs straight up with knees crossed.
2. Place your hands behind the head for support, but avoid pulling on the neck.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.
-- Reverse Crunch: With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. This is a great exercise, especially for women, this inclines to be our trouble zone.
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
* The key to this move is to avoid swinging the legs to raise the hips.
Heel Push Crunch: In this version of a modified crunch, you push your heels into the floor, which engages the rectus abdominals’ muscles more than regular crunches.
1. Lie on your back with the knees bent and the hands gently cradling the head.
2. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor.
3. Try not to pull on the neck with your hands, but lightly support your head.
4. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor.
5. Lower and repeat for 1-3 sets of 12-16 reps
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