Actively working the core will help to build muscle and keep the tummy tight. Core exercises help to improve balance and stability in everyday life and can be done by everyone in several different ways. Core workouts don't need to require fancy equipment or even a gym membership; they can be done at home and get efficient results.
Core Muscles
The core muscles of the body are made up for the trunk or abdominals and the lower back. The American Council of Fitness concludes that these muscles respond best to isometric exercises held for a period of time or low intensity exercises with a high number of repetitions. Working these muscles will help to increase strength as well as provide stability and mobility for the spine and trunk of the body.
Stability
Stability training will help to increase abdominal strength which is necessary for everyday functional movements. The plank exercise engages the entire core wrapping from the trunk of the body to the lower back. Start with your stomach on the floor then lift the body to hover above the ground using the strength of your abdominals to hold yourself up. Always remember to breathe during this exercise. The American Council of Fitness recommends to hold for 20 seconds then lower back down. Repeat this three times and as it gets easier increase your time.
Floor Work Core Work
The floor can be like a mini gym for the core with a wide variety of exercises to be done. A supine pelvic tilt will target the lower back while still engaging the lower abs and the entire core. Lie on the floor with your spine pressed into the ground and feet firmly on the ground. Tuck your hips up and down lifting your lower back off the floor. Repeat this motion six to 12 times as suggested by the American Council of Exercise.
Standing Core
Using balance as a means to train the core is an effective way to engage the abdominals. Stand with both feet on the floor and your abdominals drawn in. Lift the right leg out to the side balancing on the standing leg and using your core to hold your leg strong out to the side. Try not to touch the lifted leg to the floor. Hold this position for 20 seconds then switch sides. Be sure to engage the abdominals by pulling the belly button in.
Give Me Strength
Having strong core muscles will help to do everyday activities. The Mayo Clinic explains that having weak core muscles leave you more susceptible to having poor posture, lower back pain and muscle injuries. A strong core will help in everyday life from lifting boxes to swinging a golf club.
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