If you are reading this article, you know that strong core
muscles are the cornerstone of physical and mental health.
Our challenge is to keep a level of excitement and intensity
on a long term basis that gives us the results we want to
see. These 7 props provide simple, fun and challenging
solutions.
Do you want to know the best part? They are all easily accessible in your gym
or if you prefer, at home.
Prop 1: The Swiss Ball
The Swiss ball is a fun and challenging prop. It is made of
elastic rubber with a diameter of 55 to 85 cm (22 to 34
inches). Once you are able to develop a level of comfort
using this unstable surface, your self confidence will shoot
through the roof.
Most often, you will see people in the gym use this ball to
do abdominal crunches. One simple exercise to get started
on the Swiss ball is the Russian Twist. Lie on the ball,
with shoulder blades on the ball and your hips pushed up
high off the ground. Place your hands together. Keep your
hips up and turn your shoulders to the right so that they
are perpendicular to the ground. Twist back to the starting
position and then twist to the other side.
Prop 2: Medicine Ball
A Medicine ball is roughly the size of a volleyball. It is
much smaller and heavier than the Swiss ball. Medicine balls
are normally sold as 8lb, 10lb and 12 lb balls. They are used
effectively in core training to increase explosive power for
sports such as basketball and boxing.
Medicine balls are beneficial because of their concentrated
weight. The ball can be used in a variety of swing
exercises where the trunk remains stable and the arms move
from side to side. Also, you can use the medicine ball to
increase the intensity of your push ups. Simply place a
smaller ball under one of your hands to create uneven push
ups. Do 10 reps and place the ball under your other hand.
This uneven motion forces the core to balance your body.
Prop 3: Pilates Mat
The mat can be used extensively for flexibility and core
strength. A variety of exercises can be performed lying on
your back, side or front. Some of the exercises can done
seated on all fours. The mat exercises target the deep
abdominal and spine muscles in order to provide core
strength.
A few exercises that will get you started right away include
flutter kicks. Lie on your mat with both knees bent and
flat. Place your hands at sides. Brace your abdominals
continuously to stabilize your trunk. Your lower back
should be neutral. Now straighten both legs so that they
are perpendicular to the floor. Slowly lower one leg to
about 45-90 degrees. Return to start position and repeat
with other leg.
A second mat exercise for you core involves lying flat your
back with your hands at your sides. Now, point your legs up
to the ceiling so that your body forms a 90 degree angle.
Keeping both ankles together, move your legs in a circular
motion while keeping your trunk stable. Try this motion for
10 seconds and then reverse it in the other direction.
Prop 4: Resistance Bands
Like the other props, resistance bands are inexpensive and
flexible. You will be surprised at how intense this
simple looking workout can be. Unlike other traditional
strength training routines, using these bands will engage
your core automatically.
I often use my bands as a warm up to stretch before
performing other core exercises. Stretching is
fundamental to proper fitness regardless of your training
method. Use the bands to increase your flexibility before
performing exercises on the mat or Swiss ball.
Prop 5: Dumbbells
You all know dumbbells from pumping up those biceps and
building that chest. Dumbbells can be a great prop for core
training.
You can use them to intensify simple exercises like pushups.
For example, instead of doing basic military push ups with
your hands flat on the floor; use dumbbells as your hand
support. After one rep, lift one side of your body extending
the dumbbell up to the ceiling while trying to balance
yourself. Come down to do another rep. Then come up on the
other side. Another tremendous way to use dumbbells is to
complement it with a Swiss ball. Instead of doing a flat
bench dumbbell press, use the Swiss ball. This will create
instability which will activate the hidden core muscles.
Prop 6: Jump Rope
We all know jump rope as kids and trying to get our rhythm.
However, this prop when used creatively can have a huge
impact on our core muscles. The amazing thing about jump
rope is that you could structure your whole workout around
it. By using different weighted ropes combined with various
time intervals and speed, jump rope can be the most
efficient work out available.
Have fun while jumping rope. This exercise calls for your
creative side. Be sure to change tempos, move from side to
side and change legs. The more you change your routine, the
better your core muscles will react to development.
Prop 7: Bosu Ball
The Bosu ball is a great prop for creating instability for
beginners. It is not as challenging as a Swiss ball but
still creates a great platform for core training. It�s like
a big round ball cut in half. It is a ball on top with a
stable flat bottom. If you are unsure what it looks like,
ask a trainer next time you are at the gym.
Try this one to get yourself started. Lie down over the
bosu so that it is on your belly. Begin the superman
movement. That is, lift one arm and the opposite leg. Then
reverse. For example, as you lay down, lift your left arm
and right leg and try to stabilize. This is a great way to
strengthen your lower back and add core stability.
Now that you know these 7 props, you should never have a
boring core workout again. The best piece of information you
can take is the knowledge that these props are all
interchangeable and can be used together. Concentrate on one
prop per week for seven weeks and then go through the props
again but change your exercises.
Now put these 7 props in to practice. Concentrate on a new
prop every week for 7 weeks. Master the basics of core
training on these props and you will see the results you desire.
No comments:
Post a Comment