The core is not only the center of the body, but it is also the area where power is generated from with daily movements. The main muscles of the core are the rectus abdominis, inner and outer obliques, transverse abdominus, erector spinae and multifidus. Strength core training specifically targets these muscles, and it is done with your body's weight or added equipment.
Significance
By doing strength core training, you will be able to improve at your sport and perform daily tasks with more efficiency. For example, a strong core will help you throw a football with more zip, and it will help you shovel snow with greater effort.
Features
Core training exercises are more involved than basic crunches, sit-ups and leg lifts; these exercises do target parts of the core, but there's more to it. According to CNN.com, rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
Types
Core training exercises are performed with continuous reps, or they are held for a set period of time. Exercises that involve movement are called dynamic exercises, and exercises that are held are called isometric, or static, exercises. A plank is an example of a common isometric exercise that works the core's front and back. To do the plank, place your hands and feet on the floor, lift your hips to form a straight line from your shoulders to your heels, and hold.
A hip lift is an example of a dynamic core exercise that works the glutes, abs and lower back. To do this, lie on your back with your knees bent, arms at your sides and feet flat on the floor. In a steady motion, lift and lower your butt.
Time Frame
When doing core exercises, performing eight to 10 reps of dynamic exercises is a good starting point for a beginner. As you become stronger, aim for 10 to 15 repetitions. For isometric exercises, 20- to 30-second holds are efficient for beginners, and as you advance, increase your time to 45 seconds or more. Three to four sets of each exercise and two to three workouts per week is efficient for building core strength.
Identification
Stability balls also go by the names fitness ball, Swiss ball, balance ball and yoga ball. Any one of these training tools works for strengthening the core. By using the ball, your body is off-balance, and you are forced to contract more muscle fibers than you would if you were on the floor. Both dynamic and isometric exercises are performed on the ball. Knee tucks and shoulder bridges are examples of both. To do knee tucks, place your shins on the ball, hands on the floor and lift your hips as you straighten your arms. With your body in a perfectly straight line, roll the ball inward as you tuck your knees into your chest. Extend your legs back out, and repeat.
To do a shoulder bridge, lie on your back, place your heels on the ball and your arms at your sides as you lift your hips to straighten your back. Hold this position for 20 to 30 seconds, and release. To increase the challenge, alternate lifting one leg in the air.
Benefits
Numerous benefits exist with strength core training. According to the Mayo Clinic, core exercises improve balance and stability, strengthen and tone abdominal muscles and make it easier to do everything from swinging a golf club to getting a glass from the top shelf. Core strength training exercises also do not require a gym membership. This makes them convenient to do at home.
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