Core Training Workouts

Your body’s core actually includes muscles that stabilize your spine, pelvis and shoulders, enabling you to stand and walk. All of these muscles should be included in a core workout for the full benefits of the exercises.

A Strong Core is Important

The core runs the length of the torso and trunk. A strong core strengthens and protects the back, so much more than just the abdominals are involved. When your core is weak, you can suffer from lower back pain and imperfect posture. Just as you think of an apple’s core as being the inner part of an apple that holds the entire piece of fruit together, your body’s core does an important job as well. Maintaining a strong trunk and torso by working all of the appropriate muscles is the best way to keep your core strong and fit.

Core Training Workouts to Try

What are some of the best exercises to keep your body’s core in good shape? There are quite a few that you can perform at home with or without any equipment. If you belong to a gym, you can utilize machines to help develop this part of your body.

Without Equipment

• Sit ups: It’s hard to find someone who loves sit ups, but these basic gym exercises are still one of the best for working your abs.
• Crunches: A modified sit up, this movement doesn’t lift your entire torso as sit ups do; only your head and upper back leave the ground. Make sure you don’t lift your head with your hands if you keep your arms behind your head. Use your abs to lift and lower.
• Hip lifts: Lie flat on your back with your legs raised straight in the air. Keep your arms straight down your sides, palms facing up. Using your abdominal muscles, lift your butt off the floor several inches in a slow and controlled way. Lower back down and repeat, making sure that your shoulders don’t leave the floor during the movement.
• Straight leg raise: Lie on your back with your legs extended and raised off the floor about six inches. Keep your hands under your hips. Raise your legs until your feet point to the ceiling and then lower them again to six inches above the floor.
• Push ups: You can either do a standard push up, with your hands and toes in contact with the floor, or you can perform a modified version, with your hands and knees touching the floor. The main point to remember is to keep your back straight throughout the movement and contract your abs as you lower and raise yourself.

With Equipment

• Decline sit ups: You’ll need an inclined bench for this exercise. Lie on your back with your head toward the floor. Either lock your feet on the bench brace or have someone hold your legs. Cross your arms across your chest or place them behind your head. Raise your torso until you’re sitting up, then lower yourself to just before your back fully touches the bench.
• Crunches on stability ball: Lie on your back on a stability ball with your feet flat on the floor and knees bent at a 90-degree angle. Your back and hips should be on the ball. Perform a crunch, making sure that the ball stays in place.

The number of sets and repetitions you perform will differ depending on your level of strength, but you should aim for a minimum of three sets of 12-15 reps.

Other Exercises

Pilates and yoga have long been recognized for strengthening the body and adding to a long, lean appearance. While Pilates sometimes incorporates specialized equipment, there are many Pilates and yoga moves you perform with no additional gear necessary. These mat-based Pilates exercises and yoga movements use your body’s weight and gravity to strengthen and provide core training workouts you can do anywhere.

Whatever activities you enjoy, adding a good core exercise program will benefit you in many ways: you’ll enjoy better posture, a strong back and good balance.