Core Training Exercise Routines

The core is often one of the most neglected and underestimated parts of the body when it comes to fitness. The legs and arms contain large muscles, which can show noticeable increases in strength and size rather quickly. Core muscles are generally covered by more fat, making them harder to see. The strength results of core training are usually less tangible. That said, the core plays an important role in almost every sport, in stabilizing the body and increasing balance. A strong core will promote healthier posture and reduce the chance of back injury.

Many common core training workouts are possible using only the weight resistance of the body, some of which can be performed anywhere, making them very useful. Standard sit-ups can be made more difficult by performing them on an incline board, or using leg straps to hang from. Standard crunches or sit-ups are a mainstay when it comes to ab strengthening, while side crunches can help strengthen the oblique abdominal muscles. Lying on your side and moving your upper leg to the side to full extension and back is another way to work the sides of the core. Cardio kickboxing and yoga also usually work out the core, since the body often twists and the legs move in ways that they do not move during normal daily activity. Lower back extensions are a great way to improve lower back strength, though a machine is needed to hold the feet in place.

Holding weights in the arms while doing sit-ups or lower back extensions is a fast way to increase resistance. Additionally, there are many machines which allow for seated ab and back flexion. Holding a medicine ball while twisting at the waist, or tossing a medicine ball to a partner while doing sit-ups (the partner tosses it back to you as you go down) are also common core exercises. Exercise bands can also be used to increase the resistance of core workouts--just loop the band around a heavy object and hold both ends as you do sit-ups or other exercises.

Another common way to work the core is to use isometric exercises: exercises that work muscles without any body movement. Using a dip bar, still rings, or similar device to hold oneself up with the legs dangling free allows all parts of the core to be worked quickly and intensely by moving the legs and holding them in different positions, like an "L" or a split. Holding the body in a push-up position on both elbows (known as a plank) is a great ab workout, and rotating to either side so that you support yourself with one elbow results in a side plank. Laying flat while holding your heels a few inches off the ground while keeping the legs straight also provides an intense core workout.