Exercising your core muscles is the basis for overall body health and fitness.Your core muscle groups are the rectus abdominis, the internal/external obliques and the transversus abdominis.
The abdominal crunch is a well known exercise for core strength. Lie on your back with your knees bent, then contract your abdominal muscles to raise your shoulders off the ground towards your knees. Hold for two seconds then slowly lower your shoulders back to the start position. Repeat for at least 20 times.
The bridge is another great exercise to work your abdominal muscles. Lie on your back with your knees bent, then raise you hips off the floor until your hips are in a line with your knees and shoulders. Hold this position for three seconds, then lower your hips back to the start position. Repeat this ten times.
Torso rotation is another way to improve core strength. Lie on your back with your knees bent and your hands outstretched resting on the floor. With your shoulders on the floor, rotate your knees slowly to the left as far as they will go comfortably. You should feel the stretch of your muscles, but no pain. Hold this for three seconds and then return your knees to the upright position. Repeat this to the right side, then repeat the cycle of left and right rotations ten times.
Alternate arm/leg raises are a great exercise for the back. Lie on your front with your arms extended in front of you. Lift your left arm from the shoulder, and your right leg from the hip as far as they can go. Hold them in this position for 5 seconds and then lower them to the start position. Repeat this with right arm and left leg. Do this again ten times. An easier way to do this is to just lift your left arm for 5 seconds, then lower it, then move on the right arm, left leg and right leg.
The plank is great for working the transversus abdominis, a muscle that has been much neglected in terms of exercise. Lie on your front and put your elbows on the floor underneath your shoulders. Put your toes on the floor with legs hip width apart and with back straight, lift your body off the floor and pull in your belly upwards towards your spine. Hold this plank position for a count of 30 to 60 seconds.
Relax and put your body back on the floor. This can be repeated 4 or 5 times.
These five exercises will definitely get your core into good shape.
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