YOUR CORE IS VERY IMPORTANT AND SHOULD NOT BE NEGLECTED.

Many people overlook the importance of their core and don’t spend enough time building it.

If you’re involved in any sport or exercise that requires movement: dancing, soccer, football, basketball, gymnastics and even Zumba, then you should definitely be working on conditioning and strengthening your core.

Why, because your core is your foundation.  It’s what helps stabilize and balance your body. A weak core means, your body doesn’t move as smoothly as it should. Also, having a weak core means that there are more chances of injuring your back.

By the way, having a strong core not only helps you in sports but also in everyday life.  Read this article from Harvard University about the real world benefits of having a strong core.

WHAT IS YOUR CORE?

Your core is all the muscles that surround your midsection: your abdominal muscles (front and side), the muscles around your hips (abductors, hip flexors), and the muscles that surround your back that help with spinal mobility.

diagram of core muscles. Image credit: xofitness.com/core-muscles-defined/

 
All those muscles are crucial because they help move your body in many different angles and positions, especially if you’re involved in sports or exercises that require movement.

WHAT EXERCISES SHOULD YOU BE DOING TO BUILD YOUR CORE?

When people think about working their core, the first exercise that comes to their mind is crunches. Crunches are good when done properly, but they only target a small portion of your core.

Below are three exercises to help build your core.  These exercises are very basic but very effective in helping you build a strong core.

** Injury disclaimer: Not all exercises are suitable for everyone, and this or any other exercise program may result in an injury. To reduce the risk of injury, please consult with your physician before beginning this, or any other fitness program.

BASIC PLANK

Basic plank

 
The basic plank is an excellent exercise for strengthening your back and abs.  Hold that position for 10 seconds, if you’re a beginner. If you’re a little more advanced, then hold it for 20 seconds. Make sure you keep your butt aligned with your back, not to high or not to low.

THE SUPERMAN

The Superman

 
I call this one the Superman.  This exercise is also great for your back muscles.  Make sure to keep your arms and legs off the ground. Again, hold this position for 10 seconds if you’re a beginner or for 20 seconds if you’re a little more advanced. Also, make sure to point your toes and squeeze your butt.

UPSIDE DOWN SUPERMAN

Upside down Superman

 
I call this exercise the upside down Superman.  This exercise is great for your abs. It builds a lot of strength.  Remember to keep your arms and legs of the ground, and point your toes. Hold this position for 10 seconds if you are a beginner or for 20 seconds if you’re a little more advanced.

**On this exercise, it’s crucial that you keep your back flat (do not arch your back); otherwise it will bother your back. What helps keep your back flat is to lift your head up and keep your chin close to your chest.

NOW TAKE ACTION

Do the exercises mentioned above, five times. The total duration of this workout should be less than 7 minutes.

This will be the order of the exercises:

1. plank (hold it for 10 seconds and then rest for 10 seconds)
2. superman (hold it for 10 seconds and then rest for 10 seconds)
3. upside-down superman (hold it for 10 seconds and then rest for 10 seconds)

Repeat the above routine, five times.

NOTE: If you consider yourself more advanced, you can hold the position for 20 seconds and then rest for 10 seconds.

Always remember to take a minute to warm up.

If you do this workout, 2 to 3 times a week, you’ll start noticing a stronger and tighter core in about six weeks. You’ll even see an improvement in your posture.

Like what you read?

If so, please join our community of women who already receive exclusive monthly fitness tips, exercise routines to help you get in shape and our blog updates! Simply enter your email below:

If you know somebody who can benefit from this post, please share it with them on Facebook or Twitter by simply clicking on one of the social media icons below.