3 Important Exercises for Your Core
Your core is the most vital muscle group for stability and affects multiple muscle groups. Situps are not the only way to get a stronger core. Here are three exercises that can help you develop your core muscles.
Why Work the Core?
The core of the body, which includes your abs, obliques, and lower back, provides the necessary stability for each muscle group. As the centerpiece of the body, your extremities depend on the core for direction, strength, and stabilizing muscle. As any lifter will tell you, a strong core will improve your lifting performance with virtually any exercise outside of certain isolation lifts. A strong core also improves balance and coordination, while preventing injuries.
V-Ups are a great exercise for developing core strength for upper and lower abs. The motion of a V-Up starts out as a simple straight leg sit up. After touching your toes, you slowly fall back and raise your legs up at the same time. After your shoulders hit the ground, you do a second toe touch with your legs lifted. Then come back down to your starting position and repeat until exhaustion. To start, try three sets of twenty. Be sure to perform V-Ups slowly and with control to get the most out of the exercise. Runtastic Fitness provides an excellent video on the proper V-Up form.
The lower back is an underappreciated part of the body's core. Spinal stability is crucial not only for fitness but also the routine day-to-day existence. Supermans are the ideal exercise for strengthening the lower back. To perform a Superman, lay flat on the floor belly down. Make sure your arms are extended forward, and your legs straight backward. Raise your arms and legs together off the ground, ideally with your chest no longer touching the floor. Hold for three-to-five seconds, then return to your starting position. Three sets of ten-to-fifteen with three-second holds is a decent start. As always, do this exercise slow and controlled to prevent injury and maximize development. Tpindellfitness demonstrates excellent Superman form on this YouTube video.
Planks were once considered the best core exercise bar none. While that is a bit exaggerated, they are still an excellent way to develop abdominal muscles. To perform a standard plank, start by lying on the ground while propping yourself up with your elbows and the tips of your toes. Keep your body straight and your core tight. Hold this position for at least thirty seconds, but try to hold for as long as possible. Rest for ten-to-fifteen seconds, and then assume the position again. This is only one form of planks; there are multiple variations that can work several different abdominal muscle groups. This video by Passion4Profession shows how to perform a standard plank, while the following list by Greatist details many plank variations.Hitting a wall on chest day? Unable to get over the hump no matter what you try? Read this article to learn about four push-up variations that can diversify your body-weight workout, and generate results!