As the word would suggest, your “core” muscles are central to your body’s ability to move effectively, and to be adequately protected. Your core muscles protect your lower back, allow you to run faster, make you stronger, more flexible, and will provide you with better posture and balance. Weak core muscles can result from a sedentary lifestyle, excess weight, poor posture, previous injury, pregnancy, not enough flexibility,and low fitness. Read on for these simple core strength training exercises and tips.
* Classes such as Pilates, and kick boxing can all be excellent and fun ways to strengthen your core muscles.
* Frequency. Core exercises should be performed at least three times weekly. A well rounded exercise program would incorporate stretching, cardio, and strength training, in addition to working out those core muscles.
* Add resistance. You will build up your core strength by incorporating resistance into your abdominal exercise routine. Machines, weights, medicine balls, and resistance bands can all be used to increase your strength. As a generalization, if you are looking for strength as opposed to endurance, your repetitions should be only about 6-12 before you are feeling fatigued.
* Add a fitness ball. Fitness balls are a great piece of equipment for core muscle workouts. The firmer the ball, the harder the workout will be. Generally a fitness ball that allows you to sit on it with your knees bent is about the correct size for you. When starting out exercising these muscle try doing 5 of each. As you become stronger and more proficient you can work up to 10 or 15. Abdominal crunches performed while balancing on your ball are a great and simple form of core exercise. Even sitting on a fitness ball and retaining your balance is giving those core muscles a workout. Why not replace your office chair with a fitness ball for improved balance and stability?
For even more inspiration on how to work out with a fitness ball, you may want to visit the Mayo Clinic site here.