Strengthening the Core Muscles
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:
- Medicine Balls
- Kettlebells
- Stability Balls
- Balance Products such as the Bosu Ball, Swiss Ball, balance boards, wobble boards, Sit-fit and others
- Dumbbells
No Equipment Core Strength Exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:
- Abdominal Bracing
This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing. - Plank Exercise: Start Position | Finish Position
- Side Plank Exercise: Start Position | Finish Position
- The Basic Push Up
- V-sits
- Push Ups
- Squats
- Back Bridge
- Hip Lift
- Russian Twists
- Lunges
- Side Lunges
- Back Extensions
Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate's exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches, but work with your physio to find the exercises that work best for you.
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