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Core Strength Training Program and Exercises

Some of the experts and trainer were ignoring the importance of the factor of " core strength training" from decades but nowadays this strength training is a very hot topic in the fitness industry. This training is essential for sports performance and prevention of injuries. Core training helps get you 'in touch' with individual muscles and small groups of muscles that stabilize your skeletal structure. These muscles are the foundation for all other movement of our body.

To Improve Your Core Strength :

There are many exercises for developing the core strength as such is given below.

• crunches with the fit ball

• push ups with fit ball

• sky reach

• quadruped

• lunge and twist

Crunches with the fit ball :

First of all place feet on the floor and stabilize your body with your hips off the fit ball and then start the movement. Come up for a 'crunch sit up'. You can alternate opposite elbow to opposite knee if you wish. Do not forget the 15 to 25 time of repetition.

Push ups with fit ball:

 Start out with your shins on the FB and your arms in the push up position. Try to do a few push-ups. Slowly walk your arms out (your feet should be fully extended on the FB). Now try a few more. An advanced version would be performing the push-ups with your toes fully on the FB holding up your entire body. Even more advanced would be doing these with one leg and always remember the repetition of 10 to 15 times.

Sky Reach:

In this specific exercise you have to bend your knee on the flat floor, bring arms up even with your chest, reaching up towards the sky, keep arm straight, pick a point above and reach for it. Your shoulder will come of the ground a few inches this is called the sky reach exercise.

Quadruped:

This exercise begins on your hands and knees. Engage the core muscles. Lift the right arm straight in front. At the same time move your left leg straight back (not up).Hold for one to two seconds and return each limb to its starting position. repeat on other side this is call the quadruped exercise.

Lunge and twist :

Step out with your left foot and assume a lunge position. While facing forward, bring your arms out, shoulder level, parallel to the ground, hands clasped. Twist at the trunk to the right side until your shoulders are completely turned. Imagine your arms have moved from twelve o clock to three o clock. Remain in the lunge position, but bring arms back to starting point.

Summary of the core strength training:

Here we have described, core strength training and how to do the exercises specifically for the improvement of core strength.