Don’t Forget to Train Your Body’s Non-Abdominal Core Muscles

Getting a strong core will improve the body’s physical capabilities. Strengthening those muscles is more than just exercising the abdominals. By working the entire core, the body can have a better posture and appearance and can improve its strength. Other muscle groups included in the core are the obliques, the lower back and the gluteals. These muscles give the central body its strength to carry out most physical tasks. Strong core muscles result in the other muscles attaining more strength as well. Exercises such as reverse crunches, bench presses and push ups wil work key areas in the core.

Stretching exercises that will strengthen the muscles should focus on all parts of the trunk. The sides, back and the upper area of the front are all a part of the core. These muscles work as one to create a straight posture and a strong back. A frail back and bad posture can result from these muscles being out of shape. Many health problems are connected to having bad posture, including back aches. Having a toned core increases the body’s level of endurance and prevents back injuries and sore muscles after a workout.

To begin strengthening these muscles, doing push ups performed two times a week will stretch the core muscles. Intersperse the push ups with a few repetitions of crunches. These two exercises are some of the best for beginners looking to strengthen their core. Next, take an exercise ball and us it in your workout. Using a ball for stretching can make the core muscles longer and stronger. Stretching over an exercise ball can work the muscles of the front and the back.

Core building can also be done with Pilates. In Pilates, a machine is used to strengthen the entire body, including the core. Another favorite to get the core into shape is to do the plank exercise two or three times every week. Planks are done by lying on the stomach and raising yourself up from the floor with your forearms and toes. The body should be straight and kept that way for as much as a minute. This works the entire core, using all of the muscles of the trunk. The side plank is similar, but the support is on the side.

Doing the bridge, which starts by lying backward and being the knees, can also be helpful. The back should be in a relaxed, natural position. The ab muscles are then tightened and the hips are raised until they fit into a straight line between the shoulders and knees. After holding this position for five seconds, lower the hips again.

The superman is an exercise that can make the back stronger. This is done in a face-down position and placing a rolled or folded towel beneath the hips. Put your arms the way Superman does when he flies. Raising each limb one at a time will add strength to the core.