The Important Core Workout

The core workout is something I get questions about regularly. Working out your core muscles goes beyond just looking good. lt also ensures the proper development of your nervous system and provides lower back support to reduce chances of back injuries, amongst other things.

Definition Of Core Muscles

For most people, core muscles are the muscles found in the abs and lower back muscles. But the truth is the “core” actually applies to a number of muscle groups throughout the upper and lower body. These muscles include glutes, lats, internal obliques, spinal erectors, mulifidus, and rectus abdominies (colloquially referred to as six-packs). These muscles all work together to stabilize and support the spine. When the “core” is well developed, the strong muscles surrounding the spine will reduce lower back pain and the chances of lower back injury.
How To Test Your Core Muscle Strength

You don’t need expensive equipment or a health care professional to gauge the strength of your core muscles, all you need is a simple yoga pose known as the plank. To get into this position, you need to get down on your hands and knees, similar to a push up position, then bend your elbows 90% to rest your forearms flat on the floor. Your body should then form one straight line, with eyes focused on the floor and hips braced firmly.

You should then hold this position for as long as you can. If you are able to hold this form for more than 2 minutes without experiencing any pain or breaking form, then your core is reasonably strong. If you are unable to hold the position effectively, then you should concentrate on body weight exercises to build your “core” strength.

Weight lifting program for building core muscles

Core Workout #1: Plate Raise

Relax and stand with your knees slightly bent and hold a weight plate in front of your hips. While keeping your arm straight, slowly raise the plate infront of you until it is at shoulder level and lower it back down.

Core Workout #2: One-Legged Dumbbell Rows

Get a dumbbell ready. Holding the dumbbell using one hand while standing on the opposite leg. You should keep your back in an arch, lean forward at the hips until the torso is around 45 degrees to the ground. Then push the weight to the outside of your chest and lower it back down again.

Core Workout #3: Suitcase Squats

They are called suitcase squats because you need to get into a squat position, while holding a dumbbell in one hand as if you are holding a suitcase.

Core Workout #4: Lunges and Squats

You have an option to use a barbell or a dumbbell. You get into the position by holding the weight at arm’s length over your head. Then squat or lunge.

Core Workout #5: One-Legged Squats

Start by raising one leg and squatting as low as you can slowly.

Remember to do every position properly. The best core workout is the one that you do consistently and properly.

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