The Best Core Exercises For All Levels Of Gym-Goer - CoachMag

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Paul
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The Best Core Exercises For All Levels Of Gym-Goer - CoachMag

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The Police’s 1983 classic “Every Breath You Take” is not about your core muscles. It’s about a creepy, creepy guy who can’t let a relationship go. But it could be, because every breath you take, every move you make, every bond you break, every step you take (“take” again, lazy from Sting), involves using your core muscles. Except possibly the bond thing – that’s unclear.

Ensuring your core is strong and flexible will help you in the gym, playing sports or just going about your daily business. A strong core will also help you maintain good posture and avoid issues like lower back pain.

Basically, core exercises are a must for any fitness routine, so we asked Richard Tidmarsh, strength and conditioning coach and founder of Reach Fitness, for the moves he recommends for beginner, intermediate and advanced gym-goers.

Beginner Core Exercises
“Building a strong core is all about keeping still, not doing hundreds of abdominal curl repetitions,” says Tidmarsh. “These three holds will create the foundation of a strong core, teaching you to keep your hips aligned and how to control your posture.”

Plank
The definitive core exercise. The plank involves minimal movement but maximal effort, requiring you to support your body on your forearms and toes while holding your body in a straight line from your shoulders to your ankles. You can make it easier by resting on your knees, or harder by extending your arms so you’re supported by your hands.

Dead bug
Lie on your back with your arms extended straight up towards the ceiling, and your legs raised with your knees bent at 90°. Lower your right arm and left leg at the same time until they are hovering just above the floor, then return to the starting position. Then do the same with the opposite limbs.

Boat
Sit on the floor with your knees bent. Lean back slightly, keeping your back straight, and hold your arms out in front of you as you raise your feet off the ground with your legs together. If you can, extend your legs so they are straight and your body forms a V shape. You can also raise your arms and spread your legs to make the hold harder.

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