Anybody’s main fitness goal is to get flatter, smarter and well-defined abdominals. However, you should pay attention to balance the right kind of training with simultaneous weight loss to strengthen all the muscles of the abdominal region. Hey! Beware, unsuitable and wrongly performed exercises may actually do you more harm than good.
Benefits of A Strong Core
How is a strong core going to help you? Core exercises are simple and yet they help you build stamina, stability and endurance. A great tip that you can keep in mind: ab-toning exercises should be done properly and the key to getting results is the quality of movement. If the muscles of your core are strong, here are some of the benefits that you can enjoy in the longer term:
- They help you to maintain the right posture.
- They help you to bend easily and safely. You can maintain strong continence.
- You are balanced and stable thereby avoiding risk of falling down and sustaining injuries.
- Your lower back, hip flexors, pelvis, knees and feet work harmoniously.
- You are likely to have a pain-free lower back.
You have to look good, there is no doubt about that, but building core muscles for developing a well-balanced and trained body is more than just aesthetics. It offers a healthy lifestyle.
The first step that you may resort to is to reduce the fat around your waistline. Start by eating just enough and make it a habit to eat small portions. Don’t gorge on the goodies!
What Is Your Core Made Of?
It is a good idea to know what muscles are found in the abdominal region. The core muscles are all those lying in between the chest muscles and the glutes (buttocks!). There are many different muscles of varying sizes, each with its own shape, size and function. The most superficial muscle is the rectus abdominis, or the six-pack when toned, which allows you to flex and bend the spine. The transverse abdominis muscle is located deep inside and it helps to compress the abdominal contents. These muscles are used when flexing or bending. The internal and external obliques are the muscles on the sides of the core. They function independently and allow you to rotate your body. When they contract together, they compress the abdominal wall. You now have a basic idea how you look on the inside of your abdomen.
How do you Effectively Train your Core?
It is worthwhile to incorporate a variety of stabilization, functional and traditional exercises to strengthen the core. Studies have shown that those exercises which require constant stabilization while being performed generate the maximum amount of muscle activity. You may also keep in mind that your body constitution will be entirely different from that of others. Therefore, you may have to choose a set of exercises that work best for you, prove challenging to you, and give you the best results.
Optimize Your Workout for Best Results
Any exercise derives maximum benefit only when there is a warm-up preceding it. Your heart needs to get pumping to help more blood to flow to your muscles. This, consequently, lessens chances of muscle injury and lessens those exercise blues. A brisk walk or jog, or maybe even dancing to your favorite song for two to three minutes provides for a good warm-up session. Now, you can work out specific muscle groups slowly and carefully. It pays to repeat the exercises. However, concentrate on the form rather than speed.
Exercises To Strengthen the Core
While lying on your back, lift your right knee to your chest and try to touch your left elbow. Hold your hands behind your head. Simultaneously lift the head and neck off the ground. Do not pull at the neck. Repeat on the other side.
Support yourself on your hands and knees. Raise one arm and the opposite leg and stretch it as far possible away from the body. Return to starting position and repeat on the other side.
Sit on a stability ball with both knees bent at 90 degrees. While holding a medicine ball in your hands, start at your right hip, rotate your trunk first and then lift and twist your arms to take the ball above your left shoulder. Return to starting position and then repeat.
Lie on your back with your palms on the floor. Lift both your legs up, hold them together and do not rock them back. Lift your hips while pressing your hands down on the floor. All the while try to keep your legs straight. Repeat the routine.
Perform 10-15 repetitions of each exercise and go from one to the next with a quick bout of rest in between exercise rounds (5 to 10 sec.). By the way, this is not an exhaustive list. There are many other exercises that can help you strengthen your core.
Finish your workout session and cool down your body with a total body stretch. This sends a rush of feel-good hormones (endorphins) through your body and leaves you completely energized.
A Flex Belt Can Be of Help
Is it one of those days when you are racing with time? Well, if you are going to be too busy or tired for the regular workout, you can think of using a flex belt that uses a patented technology to get your muscles to contract by stimulating your nerves. The belt is so designed to target all the abdominal muscle groups. Wearing it on the body for as little time as 30 minutes a day provides an effective substitute for a good workout. The belt can be worn anywhere and at any time during the day, at home, while watching TV, etc. The flex belt uses three gel pads that cover the abdominal muscle groups and the obliques. The pre-fixed medical grade pads are designed to send out signals to the nerves and they cause the muscles to contract and relax. Eat right, exercise well, and use this belt on busy days or whenever you need help.
Getting The Act Together
Along with the core exercises that you perform, eating the right foods that constitute a balanced diet, according to your nutritional needs, effectively optimizes your health. It is recommended that you vary your exercise routine in the beginner stages to allow for repair of individual muscle groups and make it less boring. Use the amazing ability of your body to develop quality as you progress with the exercises. Once you plateau at a particular level, challenge yourself a little more by changing the contraction method, number of repetitions, and positions.
In essence, all these basic tips go a long way in building a strong well balanced and well trained core and build a more beautiful you.
