Build Your Core Strength with Core Exercises

Tom Rooney

Before you start a core exercise program, it’s important to understand exactly what a core exercise program is and why it is important. Your core is your midsection, or torso, from your hips to your shoulders. When you are talking about strengthening your core through core exercises, you’re referring to exercises that work the pelvis, abdomen, back and chest.

A misconception for most people is that they don’t need to do core exercises if they already have defined muscles in these areas. This is not always true. The core muscles are the deep muscles in the body, not necessarily the surface muscles. So, it is possible to define the surface muscles without strengthening the inner muscles that support the entire body and its functions.

It is also important to remember that proper technique for core exercises includes slow, concentrated movements. These movements will not often cause a burning sensation of the muscles but they are still benefiting the core strength.

Your entire body benefits from core exercises because your whole body relies on the strength, stability, flexibility and balance of your core. If any of these are off, the efficiency of the rest of your body will be off too. Core exercises can also help reduce muscle strain and fatigue as well – and these benefits of core exercises translate to better functioning of everyday activities.

Core exercises go beyond crunches. While crunches are an important part of this, there is more too it. Here are some core exercises:

• The Ball Pass. Lie on your back and hold an exercise ball on the floor between your feet. Life the ball, pass it to your hands and lower it to the floor. Go back the other way.

• The Bridge. Lie on your back with your feet flat on the floor and your knees bent. Tighten your abdominals and lift your back so that only your feet, shoulders and head are on the floor.

• The Wood Chop: Using an exercise band, wrap it around a solid surface and hold both handles in both hands to the side of your body. Swing your arms across your body as if swinging an ax.

• The Side Plank: Lie on your left side. Raise your body up onto your right forearm keeping your abs tight and body straight. For added challenge, raise your body up onto your right hand keeping your right arm straight. Repeat on the other side.

Safe execution of core exercises relies heavily on technique. This is why it is important for everyone who is just starting out to take a class or purchase a video for proper techniques of core exercises.