HOLY (HARD) CORE!

August 11, 2014

HOLY (HARD) CORE!

Photo Credit: onsugar.com

Why do we need to strengthen our core?

Do you work your core in addition to your current workout routine?

We all know we need to work our core but why and how?

Your core muscles surround your entire trunk and pelvis area. It’s your body’s center of gravity, where movement originates, and is the source of our stability. Whether you're running, lifting weights or picking up your toddler, these “core” muscles help keep your body stable and balanced. When you strengthen those muscles, you will notice a difference in the ease of our day-to-day activities we all do in life.

Your body calls upon the use of your core muscles more often than you may realize. Having a strong core can improve performance in sports, and help reduce the risk of injury. When you train your pelvis, lower back, hips and abdominal area, they will work together!

We all want sexy sleek abs, right? Core exercises will get you those toned, defined abs.

Of course, aerobic activity is required to burn abdominal fat, but working your core will strengthen, lengthen, and tone the underneath layers of your abdominal muscles.

How do we work our core, you ask?

Your core muscles are made up of fast twitch muscle fibers. These muscles need hard, heavy, explosive exercises. This means no more endless reps of crunches and sit-ups! Whoo-hoo!! Try to stay focused on 8-15 reps.

Here are a few exercises to strength your core:

• Crunches 3 sets, 10 reps

• Reverse Crunches 3 sets, 10 reps

• Air bike crunches 1 set, 30 sec, with 15 sec rest in between

• Lying leg raises 1 set, 30 sec, with 15 sec rest in between

• Frog sit-ups 1 set, 30 sec, with 15 sec rest in between

• Oblique crunches 1 set, 30 sec, with 15 sec rest in between

*all of these exercises can be found on YouTube, if you do not know how to perform them.

A well-rounded fitness program will incorporate aerobic exercise, a resistance strength training program, and a core exercise regimen.

Working your core every 2 to 3 days is recommended by National Fitness Associations.

Let’s see those sexy, strong cores!




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