Core Training | The What and The Why of Core Exercises

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Core trainingIt’s a term thrown around all the time. “I’m doing core today”, or “What is good for my core?”  Unfortunately, most exercisers think of doing hundreds of sit-ups or crunches.  Their eyes glaze over as their minds are filled with images of six-pack Abs and fashion models with concaved abdomens.

This irritate me.  And more than just a little.  It sets an unrealistic expectation of the socially accepted idea of a well trained core.  Albeit an uneducated one, it is still damaging to most people.

Let’s look a little further into this…

The National Academy of Sports Medicine defines the core as:  The “Cervical Spine, thoracic Spine and the lumbo-pelvic-hip complex.” or in layman’s terms, everything down your middle from neck to butt.  Where your center of gravity is.

Under this concept there are 29 muscles that attach your middle together.  They serve dual roles, stabilization and movement.  Exercising your core muscles for strength is a lot simpler than you might think.

– Stop Slouching!  See, you mother was right.  siting up straight and standing up straight, will strengthen the core muscles responsible for good posture.

– Bring one of those giant stability balls to work and use it as your desk chair.  This will keep your middle moving to keep you upright and thus you will get a stronger core.

– Add exercises into your routine that build strength in your midsection and lower back.  Just remember to take it at your own pace.

By adding any number of core strengthening exercises to your routine will help make sure you stay healthy and injury free.

BWET Core Strength Workout

Basic:  5-10 reps of each 1-2 times per week

Intermediate:  10-20 reps of each 2-3 times per week

Advanced:  20-30 reps of each 3-4 times per week

The exercises are:

Seated Knee Raises
Crossed Leg Seated Knee Raises
Isolated Crunches (Left/Right)
Leg Raises
Wind Mills
Jack Knives
Russian Twist
Supine Bicycles
Oblique Sit-Ups

One Response to “Core Training | The What and The Why of Core Exercises”

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    The term “core workouts” sometimes gets thrown around too much. Not to say that it is real and valid. Unfortunately, as you say, people put in only crunches and sit ups in the mix.
    I find stability exercises and planks work wonders for strengthening the core.

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