Core exercises are extremely important to strengthen the abs, back and pelvis. These exercises should be a part of every physical training, since they improve one’s posture and make it easier to do most of the physical activities. As for any other type of training, one should pay attention to the proper breathing, while completing the core exercises. The target point is a muscle known as the transversus abdominis. This is actually the deepest muscle layer of the anterior and lateral abdominal wall. This muscle is the major part of the functional core of the human body, and one can usually feel it contracting while coughing.
Here are some of the greatest exercises for core training. It is important to repeat each of them at least five times, slowly building up to 10 to 15 repetitions in a course of a couple of weeks.
Abdominal crunch is a classic and the simplest core exercise performed by lying on the back with knees bent and hands on the sides of the head. One should contract the abs and flatten the lower back against the floor, while lifting the shoulder blades up to two inches off the floor. It is important to keep the neck straight, chin up, and hold the upper position for a couple of seconds while breathing. Then, slowly lower while keeping the abdominal muscles tight. The advanced training is performed on an exercise ball.
This exercise is used in many different sports and martial arts. There are many variations of the bridge, some of them involving only stretching. For a core workout, bridge is performed by lying on the back with the knees bent. The back is relaxed on the floor, and the hips are loose. On an inhale, one should tighten the abs and raise the hips off the floor until the hips are aligned with the knees and shoulders. This position is held for at least three breaths.
Plank is another great exercise often employed as a yoga posture. The plank works the entire core as well as the upper and lower body muscles. In a starting position, one should lie down the floor on the stomach. Then, one lifts the body off the floor using the forearms with elbows at 90 degrees, and lifts on the toes. The body is kept in a straight line, and the position is typically held for at least 30 seconds. It is very important to avoid arching of the back or holding the breath.