There are several core workouts for women that can be found online But are they helpful?

Article by Sandra Sue

There are several core workouts for women that can be found online, and these exercises are effective and easy to follow. But in order for you to properly develop your core muscle groups, you need to find the right information and resources.Core workouts for women should not immediately performed by any woman who is suffering from lower back pain. If a certain woman who wish to try these exercises is experiencing back pain from time to time she needs to consult it with her doctor first, as such exercises requires body movements that could worsen her condition.

The core muscles of women are different from men as it involves all of the abdomen’s muscular structure, and involves all the muscles that are found in the trunk area. These core muscles could be enhanced through proper exercises for the back, hips and as well as the pelvic muscles.Our body’s core muscle groups are the main focus of the different core workouts for women. These workouts are designed to target the muscles within the center of our mobility and flexibility. This group of muscles is often used in our daily activities, which normally includes walking, driving, and lifting different heavy objects. If a woman enhances her muscles through several core workouts for women, she will be able to have strong core muscles that will help her become more active, healthier and leads her to accomplish more tasks every day.

Performing good core workouts for women depends on the design of the exercises as it should follow the proper form. If a certain women are not following the correct exercise pattern she will not be successful in achieving her goal, which is to have a strong core muscles. In some cases, wrong designs of core workouts for women can also damage the core muscles.

One of the examples of core workouts for women is performing regular crunches. But the same as other exercises for women, these workouts must be carried out correctly. A woman doing crunches must not pull on her neck as this can pull a neck muscle and lead her to develop a stiff neck.

Good core workouts for women must be gentle on spine and neck, and a woman should feel most of the pressure on their stomachs. Performing the correct exercises for core muscles will help a woman have a good posture and balance. These exercises are also helpful in maintaining good health.

Core Strength Workouts

Article by Alan Hammond

The abdominal muscles are one of the most important parts of an athlete’s arsenal. The twisting and turning that happens during a tennis match, football game, swimming meet, pick-up basketball game, and a host of other athtletic competitions, requires the strong abdominal muscles. Just as the abs are important, so is the need to strengthen and condition them, to help prevent injury and improve performance.

The abdominal muscles consist of:

. The internal and external obliques (the muscles that wrap around your sides). The rectus abdominus ( the “six-pack” over the front of the stomach)

A recent study published in the British Journal of Sports Medicine stated that rectus abdominus injuries are some of the most common, and possibly debilitating, injuries. In the study, which focused on tennis players, the accepted cause for most abdominal injuries was the eccentric overload and forced contraction of the rectus abdominus muscle during the cocking phase of the service motion. Furthermore, the study confirmed that strengthening of the abdominal muscles could reduce the chances of this happening.

Core training is a great way to strengthen and condition these muscles, along with helping to build explosive power. This type of training concentrates on developing the “core”, which consists of all of the muscles in the mid-section of the body. If trained properly, these muscles provide a stable base for force and power. The use of plyometrics, which are special types of exercises that train the muscles to rapidly contract, are well-suited for core training.

Some examples of core-specific plyometric exercises are:

Pullover CrunchesStart: Using a medicine ball, lie on your back, knees bent, holding the ball over your head witharms fully extended.Action: Raise your trunk 45 degrees while bringing the ball over the head to the chest. Lower back down to the starting position in one fluid motion so that the head and ball touch the floor simultaneously.

Hip CrunchesStart: Sit on the floor with your back at a 45 degree angle to the floor by placing the hands behind the hips. Hold a medicine ball between the legs by squeezing it with the knees.Action: Lift the ball off the floor by drawing the knees toward the chest. Lower back down, and repeat.

Sitting Toe TouchStart: Sit on the floor, legs extended, holding the medicine ball over the headAction: While keeping the arms straight, bring the ball down until it touches the toes. Return to starting position and repeat.

Also, be sure to check out SportsMD Rehabilitation and Performance Expert Robert Donatelli’s core training workout videos:

Test & Exercise, Core / Trunk.

Test & Exercise for Core. Laterals – Side Bridge

Test & Exercise for Core, Abdominals

Remember, these are just a few of the many core-specific exercises that can be done. If done properly, core training will produce fast, powerful movements, and increase prevention of abdominal injuries.

For more helpful information on sports injuries please visit SportsMD, the most trusted resource for sports health and fitness information for people engaged in sports everywhere. We have assembled the sports industry’s leading Doctors and health experts – each sharing valuable, practical advice to keep you playing injury-free.

Reference: Rectus Abdominus Muscle Strains in Tennis Players, Maquirriain, J., Ghisi, J.P., Kokalj, A.M., British Journal of Sports Medicine, Volume: 41(11), November 2007, 842-8

Relieve Back Pain Core Strength Training

Article by Leena Marcos

There are several methods that can relieve back pains. The most beneficial method to both general health and back pain alike is core strength training. Since core strength training involves physical activity, it is a natural way to improve the way your body carries itself. Back pain problems are usually the cause of improper posture which in turn disrupts the alignment of the spinal bones.

Core strength training as its name implies involves specific training that strengthens the core of the human body that is the muscles that are responsible for holding the body upright. The core is that area of the body that starts from the limbs and ends below the chest. This includes mainly the glutei and abdominal muscles.

Having strong abdominal muscles is a key element in the support of the back structure as it holds the back in a way that it assumes a better posture. This benefit mainly derives from the fact that strong abdominal muscles prevent excessive pressure from becoming the sole responsibility of the back muscle and nerves. Consequently, instead of succumbing to the enormous pressure caused by a weak core system, the back muscles will be better equipped to erect the body in a comfortable position without damaging the spine, thereby preventing back pains. Exercising the gluteus area will ensure the core system of the body is stable. Therefore, exercising this area is necessary for a fully functioning core system. This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

There are various core strength training techniques that a person suffering from back pain can easily adapt to their lifestyles. These include, sits ups, crunches, Pilates and yoga among others. A few seconds of knee to chest exercises a day are one of the simplest exercises that people can do from home. Lying on the floor pull your knee towards your chest, hold for 5 seconds and release. Do the same on the other knee. Repeat for a number of times. This exercise helps to relax the spine disc and thus releases the nerves of the back from the unnecessary pressure which is caused by the closing of the spine disc.

Core strength training is a proven efficient method that generates long term benefits as opposed to temporary back pain relieve when treating the pain with over the counter painkiller medicine. Moreover, core strength training is a cheap equipment free therapy as it mostly depends on using the weight of your body.

This article is not written by or checked for accuracy by a medical doctor. Please consult with your physician for treatment options.

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Core Strength Training For Athletes

Article by Neal Putt

Appropriate and effective strength training for athletes must begin with the core. The core is the direct tie in between upper and lower body muscle systems. We must think of any strength training exercise which stabilizes and strengthens the spine as a primary core functional movement. All movements radiate from the spine suggesting that every exercise which incorporates balance and full body tension recruits those muscle groups which play a major role in creating a foundation for our overall body strength. Gone are the days of performing those movements which have proven to be destructive to the lumber region of our spine along with applying undo stress to our cervical vertebrae. Motions such as crunches and certain leg lifts cause discomfort in these regions and have proven to be ineffective for maximum core development. These types of exercises typically address only the rectus abdominus muscle group and ignore all other groups that assist in core function. When addressing the core we must focus on the obliques, transverse abdominus, quadratus lumborum, spinal erectors, serratus, and the powerful muscles in the hip, which are a major factor in total body stability.

Core development exercises can be categorized into two main groups if maximal core strength is the objective and increased athletic performance is the main goal. Full body exercises which require stabilizing a weight fall into the first category and typically are not the types of exercise most athletes think of when working the core. This would include all free standing squatting exercises. Two legged squatting and one legged techniques require core activation to maintain balance while supporting a weight. Overhead pressing and jerking motions along with weight carries, whether overhead, at the shoulder, or held in a hanging position, also stimulate the core musculature. The deadlift and power movements like the clean and jerk and the snatch strengthen and stabilize all muscle groups tracking and supporting the spine. Another addition to this list are kettlebell exercises both one handed and two handed that are total body exercises which offer great core strength and stability development, with the swing, windmill, and Turkish get up being three primary examples.

More direct core exercises are those that most athletes picture when thinking of strengthening the core. These include crunches and sit up variations along with planks and related movements. Countless exercises have been created over the years with some movements being more effective than others. An athlete should concentrate on movements that directly stimulate the muscles through the midsection without aggravating the spine. An excellent exercise for isolating the abdominals while eliminating the assistance of the ileopsoas is the Janda sit up. Some excellent exercises for isolating the oblique muscles and tying them in with the abdominals include front plank and side plank variations.

Once core strength has been established through full body movements and isolation work, a transition into sport specific core work can take place. This type of work must involve power movements and some ideal tools for incorporating these types of movements include medicine balls, sand bags, and kettlebells. Pushing, throwing, lifting, and twisting types of exercises are the best to administer during this part of core strength training. If core training is approached in this manner and follows the provided steps, the athlete should definitely expect a dramatic improvement in athletic performance. The focus on the core is undoubtedly a key element for total development in strength training for athletes.

Related Core Strength Training Articles

The Best Core Strength Exercises

Article by Yariv Katz

I am certain you have seen the Rocky Movies and the crazy core strength exercises he is doing. Well The set of exercises in this write-up are going to go in a much different direction. They will not be as interesting as hanging from the rafters in an old barn but they will be much more effective. Core exercises for men don

Real Core Strength Training

Article by Darvin J. Hooey

Your core is the foundation of every move your body makes, and it is therefore crucial that everyone takes part in some form of core strength training. Many believe this to mean you have to do a ton of of sit ups, but sit ups are only the tip of the iceberg! This article was created to try to clarify some of the misconceptions people have about what their core is and what the proper training methodology is. By training your core the proper way, you have the opportunity to improve the quality of every type of move your body makes. That’s how important your core is!

<span style=”font-size: medium;”>What Does the Core Consist Of?</span>

The core is more than just your abdominals. You must understand this before you can develop an effective core strength training program. The core is often defined as all muscle groups from your groin to your shoulders, including your chest. While this seems logical, my list will not include the chest. Here’s the rest of the major muscle groups of the core:

<span style=”font-size: small;”><u>Hip Muscles</u></span>

Gluteus maximus, medius and minimus: your behind/hip areaHip flexors: front of pelvisPectineus: top inner thigh<span style=”font-size: small;”><u>Spinal Muscles</u></span>Erector Spinae: run along your neck down to your lower backMultifidus: run under the erector spinae<span style=”text-decoration: underline;”>Abdominals</span>Rectus Abdominis: the front of your abs, your hidden “six-pack”Obliques: front to side of abdomenTransverse Abdominis: run under your obliques and around spine<span style=”font-size: medium;”>Benefits of Core Strength Training</span>

As I stated before, your core is the foundation of all of the movements your limbs make. Here’s a short list of some of the real-life, athletic benefits of core training:

Improved balance and stability (like a house, a stronger foundation, creates a stronger structure overall)Better body controlGreater movement efficiencyGreater power in your movements (i.e., more explosive)Reduced risk of injury (your reduces the effects of force and impact on the body)Better athletic performanceThis article is not about lower back exercise specifically, but lower back pain and injuries can frequently be attributed to a lack of core strength training! With that said, what’s an effective way to train your core?

<span style=”font-size: medium;”>Training Exercises For Your Core</span>

<span style=”font-size: small;”><u>Traditional</u></span>

Balance/Stability ball ExercisesBalance board workBack ExtensionsSit-upsI am living proof that these exercises absolutely work, but you might not have the equipment required, or you may be sick of doing sit-ups! If this is the case for you, or you simply prefer at home workouts, here are some less traditional yoga moves you can use to strengthen your core.

<span style=”font-size: small;”><u>Less Traditional</u></span>

Bridge PoseRevolved Abdominal PoseLeg LiftsHalf Boat PosePlank PoseBow PoseThese exercises can be done at home without equipment and are excellent for core strength training purposes. Beyond being the most effective core training program I’ve used, yoga also increases flexibility, strength and coordination throughout your body! If you are truly interested in full body fitness, you should read my article on yoga for beginners.

Core training is such an important part of athleticism. It helps transfer the power that you get from the ground to your upper body and out through your arms and hands. A strong core (area from the bottom of your ribs to your hips) also will help you become a more stable athlete too.

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