Four for the Core

The core is where the human body’s center of gravity is located and where all movement begins. It consists of 29 muscles including the abdominals, obliques and lower back muscles.

Proper development of the core musculature will result in more efficient movement patterns and optimal performance.

Incorporating exercises that target the core into your workout routine will maximize your results, tighten your midsection and reduce the chance of injury for your entire body!

So, before you wear yourself out doing crunches, try our favorite four-for-the-core moves.

A quick note: In addition to strengthening your core muscles, you will need to reduce any excess fat in order to show off the muscles you work so hard for. Losing excess fat is done through proper diet as well as cardiovascular and full-body weight training.

Click the images below to enlarge and read captions:

1. Side Bend - Stand tall holding a lightweight dumbbell in one hand. Place the opposite hand behind your head. Bend trunk as you lower the weight to a comfortable position and hold for 2-3 seconds. Repeat 12 times and then switch sides.
2. Criss/Cross - Lie on your back, placing your hands behind your ears. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle. Move your legs in a bicycle motion as you reach your elbow to each knee. Perform the exercise for 60 seconds (2 sets).
3. V-Up - Lie face up with your arms and legs outstretched. Simultaneously raise your arms and legs and bring your shoulders and upper back off the floor. Try to hold this position for 30 seconds. Repeat two more times.
4. Superman - Lie facedown with your arms and legs outstretched. Simultaneously raise your arms and legs and bring your shoulders and chest off the floor. Try to hold this position for 30 seconds. Repeat two more times.

Four for the Core

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