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Are you aware that the core of your body is the originating center of all your movements? And yet, core strengthening exercises are one of the most neglected areas of a workout routine, even amongst people who exercise regularly! Fitness gurus in the past stressed on getting the body aerobically conditioned, and concentrated on working out the larger groups of muscles of the arms and the legs. Core strength exercises were a mere sideline of the main routine, in the form of a few crunches. It is only recently that the importance of core exercises has been given due recognition and importance.

Your core comprises the muscles of your trunk and pelvis, which include the abdominal muscles, the oblique muscles, the muscles in your pelvic area such as your hip-flexors, and the muscles of your lower and upper back. A feeble core makes you vulnerable to injury, pain in the lower back, poor balance and posture. Hence, as is evident, core strengthening exercises are vital for the overall conditioning of your body. Following are the benefits of core strengthening exercises:

Provides protection for your back due to the bracing effect of strengthening the core muscles

Provides core stability because of your trunk becoming stronger

Stabilizes your center of gravity

Improves your posture, balance and shape

Improves your performance during exercise and sports activities

Makes you less susceptible to back pain and injuries

With core strengthening exercises you will develop the strong core you require to enable you to do anything and everything with ease, such as climbing stairs, running, walking, lifting heavy objects, or something as simple as sitting with your back straight. Core strengthening exercises are especially beneficial for sportspeople. This is because the core stability that develops with core strengthening results in the muscles in your abdominal region, hips, and back working harmoniously together, making any movement seem effortless

8 Exercises to Strengthen Your Core



So, how do you go about strengthening your core? Well, here are a few core strength training exercises that will help you to do just that:

1. Crunches: Lie down flat on the floor with your knees bent and your hands either behind your head or crossed on top of your chest. First take a few deep breaths, then, contracting your abdominal muscles, lift your head and shoulders up, bringing your chest towards your raised thighs. Lower your head and shoulders back slowly to the floor. Repeat 10-15 times.

2. Reverse Crunches: Lie flat on your back, your hands behind your head. Lift both your legs up, bending your knees so that the lower portion of your legs are parallel to the floor. Now, contracting your abdominal muscles, lift your pelvis off the floor, bringing your knees towards your chest. Then, without relaxing the contraction in your abs, lower feet to the floor. Repeat 5-8 times. Then relax by straightening your body out. You can repeat another set or two. Remember to keep breathing during the exercise, and not allow your back to arch.



3. Ball Crunches: The exercise ball is one of the best tools for performing core strength exercises. Lie on the ball, with your lower back resting on it, with your hands behind your head and your feet resting on the floor. Contracting your abs, curl your upper body towards your hips. Return to the previous position. Repeat 5-8 times. The tricky part is keeping the ball stable while doing this exercise. This is what strengthens your core muscles.

http://www.youtube.com/watch?v=CYn6bBo3y5o

http://www.mensfitness.com/topics/strength-training

http://www.youtube.com/watch?v=_W9B2ffnO5c