Strength Building for Core Balance

The body's core consists of the muscles of the abdominals and back

© Kylee Hayes

Mar 26, 2009

The core muscles, as the name implies, consist of the central muscles of the body including the: abdominals, lower back, mid-back, glutes and hips. These muscles are essential to the maintenance of good posture and balance.

Why is the Core so Important?

Core muscles act as the balance and movement center of the body aiding in most functional movements. A functional movement is any movement that the body performs in everyday life, such as bending to pick up an object dropped on the floor, or lifting heavy items. As the body ages, these movements can become more difficult and injury or the onset of diseases such as arthritis can make even the simplest functional movement difficult. Developing the core can help to maintain mobility, flexibility and strength.

Core Exercises for Fitness:

The core exercises listed below can be added to you daily fitness routine and can be done easily at home. These exercises utilize the body's weight to build strength and balance. It is important to develop a balanced routine that works all the muscles of the core, so one group of muscles is not worked more than another. As with any physical exercise, always consult a doctor before beginning any new fitness regime.

• Forearm Plank
  • The forearm plank helps to build strength in the back, abdominals, and shoulders. This is a type of isometric exercise, or a holding exercise. Start by lying on the ground in a prone position (on the stomach). Keeping the elbows directly under the shoulders, raise the body up so that it balances on the toes and elbows, forcing the abdominals and the lower back to work to keep the stomach off of the floor. Hold this position, keeping the back flat and shoulders strong, for 15-45 seconds.
    • Modified Plank: For an easier variation, extend the arms out straight and drop the knees to the floor. The shoulder, elbow and wrist should be in alignment and the hands should be about shoulder-width apart. Keep the back straight and hold this modified position.
    • Challenge: If the forearm plank is too easy, try raising one foot up off of the floor while holding the plank position. Hold for a few seconds then switch sides.
• Crunches, Sit-ups...so many Options!
  • When it comes to abdominal exercises, there are a lot of different variations. Bringing in a little variety to break away from the tired old sit-up or crunch, can work the abdominals in different ways. Here are two new twists on traditional abdominal exercises.
    • Exercise Ball Crunches: Instead of laying on the floor to do crunches, try using an exercise ball to perform the exercise. Using the exercise ball not only helps support the back and neck, but also brings in lower body balance and stabilization. From a seated position on the ball, roll down so that the lower and mid-back are supported by the ball. With fingertips touching the ears (no lacing hands behind the head) and elbows straight out, concentrate on using the abdominal muscles to pull the torso up.
      • Challenge: If the crunch on the exercise ball is easy, try lifting one leg and adding an abdominal twist to the crunch movement. This challenges the balance, as well as engages the outer abdominal muscles.
    • V-sit with Optional Twist: On its own, the v-sit works the muscles of the lower back and abdominals. It is another example of an isometric exercise that engages the muscles, even though the body stays in the same position. Start by sitting on the floor with the knees up and the hands resting next to the hips. Keeping the back straight, lean back until the heels lift up off of the floor and the body balances in a “V” position.
      • Modified V-sit: For an easier variation, keep the hands next to the hips for balance. (Make sure the shoulders are relaxed.)
      • Challenge: Once in the v-sit position, bring the fingertips to the ears (elbows straight out to the sides). Try bringing one knee in, while twisting the torso towards that knee. Make sure to use the abdominals to move the torso, and not to over twist the back.
• Protect the Lower Back!
  • Lower back injuries are common among adults and many times are the result of weak back muscles. In the fitness industry there is a lot of emphasis on developing the abs and often the lower back is left out, which makes for an imbalance between the muscle groups.
    • Superman! (Prone back extension): Starting on the stomach with arms straight ahead and legs straight back, lift the heels and the torso (head, shoulders and chest) off of the floor. This arches the back slightly, and the muscles of the lower back have to work to keep the front of the torso and feet off of the floor. Try holding this position for 30 seconds.
      • Variation: If it is too difficult to lift the torso from the floor, try bringing the arms back by the sides. Push the palms up towards the ceiling and squeeze the shoulder blades together, lifting the arms and torso up.

Adding a few core exercises into an exercise routine helps to develop important muscles that are needed to stay fit!

Forearm Plank

Modified Plank

V-sit Twist

Modified Back Extension

Print Article

View All Articles

How to subscribe to feeds