The core consists of the area around your pelvis and trunk. Multiple muscles work together in this area to keep your spine stable and allow you to move efficiently. During a baseball game or practice, core strength enables you to make explosive movements, such as swinging a bat, jumping and diving for a ball. Exercises for the core musculature can be done using your body weight and training tools. Consult your doctor before beginning any new exercise regimen.
Plank
The plank is a basic core exercise that works the abs and lower back in a non-repetitive way. To begin, lie on your stomach with your hands shoulder-width apart and feet together. Steadily push your body off the floor and completely straighten your arms. Raise your hips until you form a straight line from your shoulders to your heels and hold this position. You will be forced to contract your abs to maintain good spinal alignment.
For an advanced variation, extend one leg out in the air behind you. For an even more advanced variation, extend the opposite arm out in front of you.
Medicine Ball Rotation
A medicine ball rotation works the core from a face-up position on a stability ball. To start out, lie on the stability ball with your shoulders and head slightly elevated and hold the medicine ball straight above your chest with both hands. Keeping your arms and back straight, rotate your torso to your right and lower the medicine ball to your right side. Hold for a second, roll back up to the starting position, then rotate to your left side. Continue to alternate back and forth in a controlled fashion, the ShapeFit website instructs. For an added challenge, extend one leg straight out in the air.
Windmill
A windmill works the core from a standing position with your feet shoulder-width apart. To begin, hold a dumbbell in your right hand straight above your head with your arm fully extended. Keeping your legs straight, bend laterally to your left side and slide your left hand down your shin toward your ankle. As you do this, look up at the dumbbell. Slowly rise back up, do one set of repetitions and switch sides.
Jackknife Situp
A jackknife situp works the upper and lower abs from a face-up position on the floor. Begin by lying flat on your back with your hands by your sides and your legs together. Steadily lift your torso and legs off the floor, and tuck your knees into your chest. Hold for a second, return to the starting position and repeat.
For a more advanced variation, extend your arms behind your head and keep your legs straight. Lift your legs and torso simultaneously and try to touch your toes with your hands.
Glute Bridge
A glute bridge works the glutes and hamstrings from a face-up position on the floor. Begin by lying on your back with your knees bent, feet flat on the floor and arms at your sides. Steadily raise your hips off the floor as high as possible and squeeze your glutes for a full second. Slowly lower your hips back down and repeat. For a more advanced variation, extend one leg out in the air every time you rise up.
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