Core Strength Exercises

As the name implies, the purpose of core strength exercises is to toughen up your midsection -- the core -- which will help avoid back problems and speed up progress in other athletic efforts. But what's the best approach to quick and safe results? Hundreds upon hundreds of sit-ups won't do it, so here's a flexible yet effective stand-alone routine as well as a quick-and-dirty version you can tack onto your regular jog or weight workout.

The Stand-alone Workout

If you're serious about building a strong core, you may want to dedicate a weekly workout entirely to the core muscles, i,e. abs, back and hips. Here's a sample workout for a reasonably experienced trainer.

• Warmup - Five minutes on a stationary bike or similar piece of equipment will suffice. Add light stretching as needed.
• Crunches - The classic abdominal crunch goes a long way to securing the whole midsection. Alternate straight crunches with twisted crunches, where you aim to touch the elbow to the opposite knee, i.e. left elbow to right knee and so on.
• Rollerball - With toes against the floor, place your hands on a medicine ball under your chest similar to the starting position of a push-up. Straighten your arms and begin slowly rolling the ball down, towards your feet as your body jackknives upwards. Try to keep your arms, legs and back straight. Make a turn before you make a faceplant and slowly roll the ball back as far up as it'll go.
• The Quadruped - Put your knees and palms on the floor, assuming a neutral stand-on-all-fours position. Now raise your left arm in front of you until it is parallel to the floor. Meanwhile, extend your right leg behind you so it, too, is parellel to the floor. Hold this position for a 20-count and alternate.
• Sitting Twists - Sit on the floor with your feet firmly on the floor and knees bent. Hold out a small medicine ball on straight arms and lean back as far as you can. Now twist your torso so that you can touch the floor with the ball on one side. Slowly rotate, moving the ball in an arc over your knees, and touch the floor on the other side.
• Hip Raises - Lie on your back with knees bent at a 90 degree angle. Lift your butt off the floor a few inches and hold it still for a 20-count and return.
• Ball Toss - Sit on the floor in front of a wall with your feet planted on the floor. Raise a small medicine ball over your head and hurl it against the wall, then catch it on the rebound.
• Lunges - Stand straight with a set of dumbbells in your hands. Take a big step forward with one leg, lunging down until your "rear" knee almost touches the ground. Now use the forward leg to push yourself back up to standing and alternate feet.

The Add-on Workout

Of course, just tacking on a few quick exercises to the beginning or end of a regular workout can be quite beneficial too.

• Crunches - Same as the regular crunches, except you lie down on a big balance ball for variation.
• The Plank - Face the floor, propping yourself up only on your toes and elbows. Hold for as long as possible, maintaining a completely straight back.
• Plank Sidestand - Similar to the above, except you turn 90 degrees and rest on just one elbow/forearm and the side of one foot.
• Sitting Twists - As described in the stand-alone workout.

Core Strength Exercises and the Balance Aspect

As you've probably noticed, the best core strength exercises tend to rely on medicine balls (rollerball, sitting twists, ball toss etc.). These have the added benefit of not only building brute strength, but work in a balance-training capacity that helps the body build better all-around fitness and preparedness for life's curveballs as well. Bottom line: when you have the option of doing an exercise with slightly less weight but more focus on balance, odds are the net sum benefit is greater with the latter option. Good luck!

• Pictures of People Exercising
• Women Fitness Models
• Male Fitness Model

• Breast Lifting Exercise
• Contour Abs
• Naked Exercise
• Naked Pilates
• Hula Hoop Exercises

• Ab Exercises with Resistance Bands
• Lower Back Exercises
• Female Abs
• Strength Exercises
• Core Training Workouts