We know back problems plague 85% of all adults at some point. In addition to striving for the six pack, reduce your chances for back pain by strengthening your core.
OK, this is a big one. Everyone wants to know how to get the infamous six-pack. As you know, core conditioning does not just entail the abs. Although it is important to train your abdominals, it is just as important to condition the internal and external obliques and the erectors as well. A core-conditioning program enhances just that, the core musculature that stabilizes, bends, rotates and powers a great majority of the movements we make.
The Bicycle
- Lay on your back with your knees bent 90° and your shoulder blades off the floor.
- Your arms should be bent with your hands supporting your head (do not pull on your head as you perform the movement, as this can strain the neck).
- Touch your right knee and left elbow together while straightening the left leg.
- Straighten the right leg and bring the left leg and right elbow together.
- Perform this alternating movement for desired number of repetitions.
This is by far, my favorite abdominal exercise, enjoy!
“V” or Jack-knife
- Lying on your back with leg straight and arm at your sides.
- Slowly raise legs, keeping them straight while simultaneously lifting upper body until torso and legs are in a “V” position.
- Initially you may use your hands to assist with the lifting of the torso. As you become stronger you can place your arm straight overhead while lying on the floor and lift arms as you lift your torso (this is much more challenging, not for the novice).
Windmills
- Stand with feet 11/2 shoulder width.
- Hold arms straight out to sides parallel to the floor.
- Bending at the waist lean to the right attempting to touch the right foot with the right hand, make sure you do not bend either leg.
- Come back up to the starting position and bend to opposite side touching left hand to left foot.
- Come back up to starting position.
- Repeat right left sequence for desired number of repetitions.
Alternating Arm and Leg Raises
- Lay on your stomach with arm and leg outstretched.
- Simultaneously lift the right arm and left leg from the floor and hold for 5 seconds.
- Lower arm and leg and simultaneously lift left arm and right leg holding for 5 seconds.
- Repeat right left sequence for desired number of repetitions.
Pelvic Thrust
- Lie on floor on your back, knees bent 45-degree angle, feet shoulder width apart..
- Place hands on your hips, tighten lower back and gluteus and begin to push hips toward the ceiling until torso forms a straight line from shoulders to knees.
- Keeping body weight off of neck hold position for 10 seconds.
- Return to starting position. Repeat for desired number of repetitions.
No workout regime is complete without incorporating some movements for strengthening the core. The above movements are sure to bring strength and stability to any core if used regularly.
“What does not kill me make s me stronger” –Friedrich Nietzsche-
The copyright of the article The Best Core Exercises in Strength Training is owned by Chris Christian. Permission to republish The Best Core Exercises must be granted by the author in writing.
