There are many reasons to develop your core muscles, which consist of the abdominal, back, pelvis, and hips, to name just a few. Increased balance, stability, posture, and improved physical performance result from routinely exercising the 29 core muscles in your body. Any athlete's performance will benefit from incorporating core exercises into his training routine. Non-athletes will also benefit from a fit, strong core, especially those doing physically demanding jobs.
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The plank pose, which is borrowed from yoga, is a simple exercise that yields results. To begin the exercise, lay on the floor face down assuming a push-up position; support your weight on your forearms instead of your hands. Your body should be as straight as possible, but with a 90-degree bend at your elbows. Your body, from head to toe, should be as straight as possible. Holding the plank pose for two-minutes is the ultimate goal.
Begin the Russian Twist by sitting on the floor with your knees and hips bent at 90-degrees. Hold a medicine ball while extending your arms straight out in front of you. Keep your back as straight as possible. Begin by quickly rotating your trunk to the left, and then quickly rotate back across your center to the right. This completes one repetition. Do three sets of 8 to 12 repetitions each.
Begin the Glute Bridge exercise by lying on your back with your arms resting out to either side of your torso. Bend your knees while keeping your feet on the floor. Simply raise your pelvis so that your shoulders, hips, and knees are in a straight line. Hold this position for several seconds before returning to the starting position.
Exercise Ball Chair
ABC of Fitness suggests replacing your office chair with a fitness or exercise ball. As you sit on the ball, the small adjustments your body makes throughout the day engage the core muscles that are needed to keep you in the up-right position.
The Push Up
The push up is a classic exercise that is used to work the upper body as well as the core. To begin, lay flat on the floor with your hands shoulder-width apart. Push yourself up keeping your body as straight as possible until your elbows are at a ninety degree angle. Lower yourself until you are slightly above the floor. Hold for a second at the top and bottom of the movement.