"In virtually every movement performed, the core musculature stabilizes the rest of the body," according to the American Council on Exercise. The core, or trunk, consists of the muscles of the abdominal and back. Strengthening your core results in increases to your endurance, power, speed and balance. One of the biggest mistakes people make is to not balance their training between their abdominals and lower back. "Standing upright, which humans do, requires multidimensional stability. Your abdominal muscles, obliques and back work together to stabilize your movement," according to Scott Cole in "Athletic Abs."
Doing Abdominal Core Exercises
Step 1
Perform each exercise slowly for a total of at least four seconds per repetition. Begin with eight to 10 repetitions and build up to 15 to 25 repetitions in each set. Try to complete three sets before moving on to more advanced moves.
Step 2
Breathe during each repetition. Holding your breath fails to engage the core musculature during each exercise. An easy rule of thumb is to breathe out on the hardest part of each repetition and breathe in during the easier phase.
Step 3
Maintain a neutral position with the neck during all exercises. While doing curl-ups and other abdominal exercises, do not let the chin fall to the chest. During back exercises, do not extend the neck in order to look up while performing the exercise.
Step 4
Perform curl-up exercises with a neutral back position. The low-back should remain in a neutral spine position unless the exercise specifically calls for you to alter your back position. To check for a neutral spine, lie down on the floor and place your fist under your lower back. The space between your hand and the lower back is called neutral spine.
Basic Abdominal Curl Up
Step 1
Place your towel or mat on the ground. Lie on your back. Lift the legs off the ground. Bend the knees to a 90-degree angle. Point your toes.
Step 2
Place the hands by your side if you are a novice. More advanced exercisers can place the hands across the chest or place the fingers lightly behind the neck.
Step 3
Lift the shoulders off the ground. Imagine that you are moving the rib cage toward the pelvis.
Step 4
Exhale as you lift the shoulders off the ground. Inhale as you return to the floor.
Step 5
Complete eight to 15 repetitions for one set. As you get stronger, you can increase the number of sets to three and increase the repetitions to do 25 per set.
Oblique Core Exercise
Step 1
Start in the same position as you did for the curl-up. Lie on your back, lift the legs and keep the knees bent at a 90-degree angle.
Step 2
Place your right hand behind your head and the left hand out to the side. Raise the right shoulder and rotate the torso toward the left knee. Exhale as you raise your shoulder off the ground. Do eight to 15 repetitions.
Step 3
Repeat the exercise by placing the left hand under the head and the right hand out to the side. Raise the left shoulder and rotate the torso to the right knee.
Step 4
To make this exercise more difficult, as you raise your shoulder off the ground, rotate your legs in the opposite direction.
Low Back Core Exercise - The Cobra
Step 1
Turn over so that you are facing the ground. Make sure to keep your neck in neutral by looking straight down at the floor.
Step 2
Place your hands by your sides. Palms should be toward the floor.
Step 3
Begin the movement by lifting the torso off the ground one to two inches. As you lift the torso, pick the hands up off the ground and squeeze the shoulder blades together. Palms should remain facing toward the floor. Maintain the neutral head position at all times.
Step 4
Exhale as you lift the torso off the ground. Hold the position for four to eight seconds. Slowly return to the starting position. Complete up to eight repetitions.
Step 5
Advance the move by lifting the legs off the ground at the same time as the torso. As you lift the legs, squeeze your gluteal muscles.
Step 6
Alter the movement to work the upper muscles of the back by placing the hands out to the sides on the floor to form a T or a V on the floor. Lift the torso off the ground and raise the arms at the same time. Hold for up to eight seconds.
Tips and Warnings
- Do not hyper-extend your joints. In other words, do not overreach or try to push yourself into positions that your body cannot accommodate. Be patient with yourself as you learn the exercises. As you get stronger, you can add additional exercises or challenges such as a stability ball to your workout routine. Remember, performing hundreds of crunches each day and not working the back will result in injuries in the long run, particularly to the spinal disks in the lower back.
- If you are just beginning a workout routine, please consult your physician prior to doing any exercises.
Things You'll Need
- Yoga or weight-training mat or towel
- Water bottle
References
- "Athletic Abs: Maximum Core Fitness Training"; Scott Cole and Tom Seaborne; 2003
- "Stability Ball Training: A Guide for Fitness Professional from the American Council on Exercise"; Christine Cunningham, Mike Morris et. al.; 2002
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