Importance of Core Strength
The term “core” signifies the central role of the abdominal muscles in physical exercise or sports performance. The abdominal muscles are at the center of the human body and are active in most movements and actions. A core strengthened with core strength training will greatly enhance the physical performance of a person just as a weak core will diminish it. Many believe a strong core means having strong abdominals but a strong core is not just having strong abdominal muscles but having strength in all the region’s muscles. The core is not only the abdominal muscles specifically, but it also includes the muscles in proximity to the abdomen.
Defining the Core Muscles
The core is made up of 4 muscles that work together to produce core performance. Some activities require equal work by all the core muscles while other kinds of activities require only a few. The 4 muscles comprising the core and their associated functions are:
- Rectus Abdominis: flexing the trunk
- Internal Obliques: moving the torso side to side
- External Obliques: moving the torso side to side
- Transverse Abdominis: compressing the abdomen
Developing a Core Strength Exercise Routine
You should perform a wide variety of core exercises on a rotating basis that will engage all the core muscles. Goals for a core routine should focus on strength, flexibility and functionality. Some exercises will concentrate only on certain core muscles and that’s alright as long as you work all the core muscles on a regular basis.
Initially, core exercise frequency should be 3 times per week and no more. The duration of each routine should be around 20 minutes. This will allow you to obtain a threshold of acceptable core strength. These frequency and duration levels will also allow for adequate muscle healing time. It is during this healing time that the body will rebuild muscles producing a stronger core. The intensity of workouts can progress from medium to high as your core strength begins to develop.
Sample Core Strength Exercise Routine
- Reverse Crunch: Day 1 = 25 reps | Day 2 = 26 Reps | Day 3 = 28 reps
- Decline Bench Crunch: Day 1 = 75 reps | Day 2 = 79 reps | Day 3 = 83 reps
- Oblique Crunch: Day 1 = 50 reps | Day 2 = 52 Reps | Day 3 = 55 reps
- Abdominal Crunch: Day 1 = 100 reps | Day 2 = 105 reps | Day 3 = 110 reps
Each workout should begin with light warming up of the abdominal muscles. The easiest way for you to do this is to mock the movement you expect the muscles to be performing for 5 reps or so. Perform to do the warm up slowly for the first exercise and then switch to next exercise and so on, until you have work through all the exercises. This will give the muscles an opportunity to get warm and ready to perform at a more intense pace. Begin by just attempting to complete the total number of reps no matter how long it may take. As your core strengthens and you progress in the exercises you can set a goal to complete them in 2 minutes or less.
* Photo by adriarichards
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