Effective Core Exercises for Men
June 15, 2012 by admin
Filed under Bicep Exercises
Article by Steve Knorr
Effective Core Exercises for Men – Health – Fitness
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Many men overlook core exercises and focus only on bicep or chest exercises. But, if you are looking to step up your game at the gym and get a flexible and stronger body, then you need to incorporate core exercises in to your workout routine.
Core exercises not just enhances your performance and health but also gives you those eye-popping abs. Before we move to some of the easy and effective core workouts for men, let us understand why it is important to include core exercises.
What are the benefits of core exercises?
The core is the strongest part of your body that connects the upper body and the lower body. Good core strength is not only essential for functionality purpose but a well-developed core enhances your looks. Core exercises help in:
-Better balance and stability to the body-Increased strength and power-Reducing the risk of getting back injury-Stunning six pack abs-Increased weight loss
Core exercises build strong muscles around your spine which further reduces the risk of back injury during weight training and improves your athletic performance.
Core muscles:
The core of your body comprises of three major abdominal muscles-
-Rectus abdominis: It runs along the front part of theabdomen.
-Erector Spinae: This is a group of three small muscles that run from lower back up to the neck.
-Oblique muscles: These are the largest and most superficial muscles group. External oblique muscles are on the lateral and front side of abdomen. Internal oblique muscles are located under the external oblique muscle group.
-Transversus abdominis: This muscle group is the deepest of your waist muscles and lies beneath the oblique muscles.
Core muscle exercises lead todevelopment of these core muscles that provide increased strength to stabilize the spine, improve motor control and develop full range of motion and joint flexibility; all of which help in reducing the risk of injury and building powerful and good-looking abs.
Effective core exercises for men:
As many muscle groups are involved, several exercises are needed to strengthen your core.
Plank hold- Plank works your entire upper core as well as inner core. To perform this exercise, lie flat on your stomach and lift your body so that the mid-section is suspended in the air with forearms and toes in touch with the ground.
Make sure that your back is not arched. Hold it for few seconds and then return back to original position. Repeat 2 to 3 times and increase time as you progress.
Make sure that your toes and forearm do not shuffle and the body is completely straight.
Lower back raises- This exercise is also done by lying flat on your stomach with hands placed beside body. Now tense your abdominal muscles and raise your upper body off the ground until you experience slight tension in your lower back. Lower your back down and repeat the position.
Leg lifts- This exercise targets the lower back muscles and abdominals. To do this exercise, lie on your back with arms on your side. Now lift your legs and try to bring them perpendicular to your upper body. Hold it for few seconds and then lower your legs.
In the beginning, you can start with lifting one leg at a time and then gradually progress to lifting both legs.
Crunches- Crunches are the most effective core exercises that target your oblique muscles. Oblique crunches help in reducing love handles, obtaining six pack abs and strengthening lateral abdominal muscles and obtaining six pack abs.
Do twist crunches or rotating motions (side rotations) to increase the difficulty level and get faster and effective results.
Sit on exercise ball: Instead of using a weight bench for your routine workouts, try a medicine ball to stabilize your core.
As the exercise ball is not stable, your core will compensate by stabilizing your body while you do exercises. This is a very simple and effective exercise to be done at home to strengthen your core.
Other activities such as yoga and routine sports also target variety of muscles, and strengthen core muscles and improve overall fitness.
It is not just the right exercises that are required to build core strength. Rather, exercises are more effective if they are performed in the right way and right intensity.
About the Author
I have created a 7 part eCourse that will give you all the detailed information you need to create a “rock solid core” and help you to get fit.
So take action now and find out how you can begin by signing-up now at my website www.MensFitnessExercise.com
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Steve Knorr
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I have created a 7 part eCourse that will give you all the detailed information you need to create a “rock solid core” and help you to get fit.
So take action now and find out how you can begin by signing-up now at my website www.MensFitnessExercise.com
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
