Coregasm 101: 3 Of The Best Exercises For Your Core
In all my years of training clients, I don’t think I’ve ever come across anyone that didn’t desire flat stomach. So, it’s no surprise that I’m often asked “what are the best core exercises?” For most people, the first exercises that come to mind are sit-ups or crunches. But I don’t EVER recommend them. And there’s a good reason for this. Research conducted in the area of spine biomechanics has shown that one of the quickest ways to damage the lower back is to load the spine while repeatedly bending it back and forth. Fortunately, there are much safer – more effective ways of training the core. Here’s three exercises will help you get off to the best possible start.
Traditional Planks: Are my absolute favourite exercise for the core. They don’t hurt your lower back and work so many other muscle groups at the same time. They can either be performed on your hands (high plank) or on your forearms (low plank), both are equally as effective. Plank variations such as side or reverse planks are also a great option for core strengthening. Here’s how: http://running.competitor.com/2014/09/training/7-plank-variations-strong-running-core_113126
Leg Raises: Help to improve your posture and don’t compress the spine in the same manner that traditional crunches do. Just ensure that you use a soft surface such as a yoga mat when performing. To see how this exercise is correctly executed, click here: www.muscleandfitness.com/workouts/abs-and-core-exercises/tone-your-abs-lying-leg-raise
TRX Fallouts: Suspension training systems are great for working various muscle groups within the body. Using a suspension trainer, you can correctly perform fallouts, which challenge your core without putting a lot of stress on your lower back. One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher. Here’s an example: https://www.bodybuilding.com/exercises/suspended-fallout
People who sit for long periods typically develop weaker lower abdominals. This means the abdominal wall below navel level – particularly the internal oblique muscles and transversus abdominis – is under-active, giving an unsightly soft, pouchy lower belly. Yet another reason why core strengthening is super important. Try these exercises out and let me know how it goes!