Tips For Successfully Building Core Strength

Tips for Successfully Building Core Strength
Importance of Core Strength
Defining the Core Muscles
Developing an Exercise Routine
Sample Routine Table
Exercises and Instructions
Final Thoughts
Importance of Core Strength
The term “core” signifies the central role of the abdominal muscles in peak physical performance. The abdominal muscles are at the center of the human body and are active in just about every major type of movement and action. A strong core 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 regions muscles. The core is not only the abdominal muscles specifically, but it also includes the muscles in proximity to the abdomen. A strong core includes strong abdominals but also includes strong supporting muscles.
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 regard only a select few. The 4 muscles comprising the core and their functions are:
Ø Rectus Abdominis: flexing the trunk
Ø Internal Obliques: moving the torso side to side
Ø External Obliques: moving the torso side to side
Ø Transverse Abdominis: compressing the abdomen
The muscles most heavily depended upon muscles for abdominal strength are; rectus abdominis and transverse abdominis, but with some slight modifications to movements during exercise the internal and external obliques can be easily engaged as well.
Developing an Exercise Routine
Goals for a core routine should focus on strength, flexibility and functionality. A wide variety of core exercises should be performed on a rotating basis that will engage all the core muscles. Some exercises will concentrate only on certain core muscles and that’s alright as long as all the muscles are worked on a regular basis.
Initially, core exercise frequency should be 3 times per week and no more. The duration of each routine should be for 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 muscle will rebuild into stronger core muscle. The intensity of workouts can vary from medium to high as core strength begins to develop.
Reasonable progress should be expected from your core exercise routine, don’t push too hard or you will experience setbacks. An increased performance level of 5 to 10% a week is progressive enough to keep you motivated, but gradual enough to prevent injury and or overly tired muscles.
Each workout should begin with light warming up of the abdominal muscles. The easiest way to do this is to mock the movement you expect the muscles to be performing for 5 reps or so. Perform 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 and then as you progress you can set a goal to complete them in less then 2 minutes or so.
Sample Exercise Routine Table
Exercise Week Day 1 Day 2 Day 3
Reverse Crunch 1 25 reps 26 reps 28 reps
Decline Bench Crunch 1 75 reps 79 reps 83 reps
Oblique Crunch 1 50 reps 52 reps 55 reps
Abdominal Crunch 1 100 reps 105 reps 110 reps
Exercise Week Day 1 Day 2 Day 3
Reverse Crunch 2 28 reps 30 reps 32 reps
Decline Bench Crunch 2 83 reps 86 reps 91 reps
Oblique Crunch 2 55 reps 58 reps 62 reps
Abdominal Crunch 2 110 reps 117 reps 122 reps

The sample table is not necessary designed to regiment your exercise routine because a lot of different methods including the cable crunch or hanging leg raiser which are totally adequate core exercises as well. The table is to give you an idea of how to regime your work outs and schedule your progression. Whatever exercises you decide to include in your core strength routine will be fine as long as the exercises target the core muscles. Being certain your workout covers all the core muscles within the week is important as well.
Quality exercise performance is always better then quantity performance exercise. Sloppy technique just to attain the numbers is dangerous and a waste of time. Take it slow but steady, go for quality not quantity. The biggest mistake many people make is trying to do too much too soon. Don’t make this same mistake!
Exercises and Instructions
Reverse Crunch: Lie flat on your back, hands flat on floor next to hips, legs bent, but knees pointing toward the ceiling. Raise the feet and hips off the floor until the feet point 90 degrees toward the ceiling, lower the hips and return to the first position for the next repetition. [Raise the hips and pelvis off the floor with the abdominals]
Decline Bench Crunch: Raise one end of the bench about 45 degrees; hook your feet under the footpad, arms crossed on chest, curl up just like a sit up and crunch the abs. [If difficult to complete reps at 45 degrees start at 20 degrees]
Oblique Crunch: Lie on your side on the floor, if you are working the right oblique, the right arm goes behind your head, focus on the oblique muscle lift your chest sideways toward the oblique and crunch it. Relax back down to first position for the next repetition. Switch sides to work the left oblique. [Be certain you are isolating and crunching the side oblique muscle]
Abdominal Crunch: Lie flat on your back, hands behind head, knees bent, feet flat on the floor. Raise the chest and head forward toward the hips and crunch the abdominals. Return to first position for next repetition. [Don’t pull the head upward with the hands, use the abdominals to do that]
Final Thoughts
Before beginning this or any workout make certain you are in the proper state of health to do so. Only a physician can make that recommendation. Go slow and easy to start and increase the intensity and duration as you gradually progress. Make sure adequate time is devoted to pre-exercise stretching and warming up of the muscles. After your routine allow the body to cool down for the same amount of time you worked out. Remember that consistency and proper execution are crucial toward developing the core strength you desire.