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Core Exercises for Hard Core
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Core exercises, those designed to strengthen your core, or
trunk include those that work your abdominals, back and pelvis.
If having a chiseled or toned core is your goal, you can start
immediately with no equipment whatsoever. There are many core
exercises that are easy for beginners to tackle as well as more
advanced ones for the veteran.
While some gyms have a special section set aside for core
exercises, you can do many of these at home. For example, sit
upright in a chair with your back straight and your feet flat
on the floor. Begin by pulling your right knee to the left side
of your chest without using your hands and hold it for 10
seconds. As you do this pivot your back slightly. Repeat by
pulling your left knee to the right side of your chest and hold
it for 10 seconds. See if you can do 10 reps on each side and
build up from there.
Doing push-ups or variations of the traditional push-ups are
core exercises. Try getting into the push-up position with only
the balls of your feet and your forearms touching the floor.
Hold this position for several seconds or as long as it is
comfortable to do so.
There are several types of core exercises you can do using the
stability ball. There are specific workouts you can do for your
back and abdominals including variations on the push-up using
the exercise ball. Beginners may wish to hold on to a wall at
the outset for some of these ball exercises just until you feel
comfortable. You might even begin by just balancing on the
stability ball before you try any particular exercises.
Balancing on these exercise balls is a work-out in strength
training and can help strengthen your core.
If you're interested in doing more advanced core exercises, you
may consider employing the services of a personal trainer, at
least in the beginning. Whenever you work with a trainer, it is
important to communicate up front about your expectations and
the results you expect to achieve. By the same token, your
trainer will have expectations too and it is important to make
sure you are on the same page.
Core exercises can also strengthen your back and help to reduce
back pain. While we all want to look good, it's just as
important or even more important to feel good. Because your
center of gravity is located in the core of your body, it's
important to have a strong core for balance and stability. On
the other hand, without doing any core exercises, you could
wind up with a weak core, which could lead to pain, muscle
weakness and injury.
Don't think though that you can simply strengthen your core and
then let it alone because it is now strong. It doesn't work
that way. Just like the rest of your muscles, your 29 core
muscles need a regular work-out in order to stay strong.
Doing core exercises can be your start to a pathway leading to
a healthier lifestyle with rewarding changes that can have
physical as well as psychological benefits. If you feel well,
you're going to be in a much better mood than if you're feeling
poorly. Additionally, just starting an exercise regimen is
enough to boost your self-esteem which will continue to rise as
you perfect your new skill.
Finally, when you start noticing the very real changes that are
taking place in your body as a result of your hard work, not
only are you going to feel better physically but your entire
sense of well-being will improve.
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