Going to the "core" of a strong, healthy back
The Crunch
When people think of core training, they often associate it with six-pack abs or a flat stomach. It's important not to confuse these physical aspects with a "strong" core. A core training routine should target all the muscles of the core to promote balance.
But while doing 300 crunches every night is doing something for you, it's not the most efficient way to strengthen the core. A simple, 10-minute ab routine can be mixed into your daily workouts.
Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly, allowing each vertebra to roll down gently as you keep your abs tight.
It's easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises.
The Leg Lift
To target your lower abs, try leg lifts. While lying down on your back, keep your legs straight and raise them towards the ceiling. Slowly lower both legs until they hover just above the ground and then use your lower abs to pull them back into the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Keep your abs tensed through the entire movement.
The Russian Twist
For the obliques, do the Russian twist: With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs. Then twist your torso from side to side.
The Plank
To isolate the core muscles and tap into the deep transverse abdominals, perform a plank. Go into a push-up position but place your forearms on the floor. Hold this position for one minute or more. Be sure not to let your hips dip or back arch.
The Prone Back Extension
While all the above exercises work the abdominals, don't forget to always work the opposing muscle group - in this case that means the erector spinae. Many cases of lower back pain and injury result from over-training the abs and lack of strength training for the lower back muscles.
When people think of core training, they often associate it with six-pack abs or a flat stomach. It's important not to confuse these physical aspects with a "strong" core. A core training routine should target all the muscles of the core to promote balance.
But while doing 300 crunches every night is doing something for you, it's not the most efficient way to strengthen the core. A simple, 10-minute ab routine can be mixed into your daily workouts.
Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly, allowing each vertebra to roll down gently as you keep your abs tight.
It's easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises.
The Leg Lift
To target your lower abs, try leg lifts. While lying down on your back, keep your legs straight and raise them towards the ceiling. Slowly lower both legs until they hover just above the ground and then use your lower abs to pull them back into the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Keep your abs tensed through the entire movement.
The Russian Twist
For the obliques, do the Russian twist: With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs. Then twist your torso from side to side.
The Plank
To isolate the core muscles and tap into the deep transverse abdominals, perform a plank. Go into a push-up position but place your forearms on the floor. Hold this position for one minute or more. Be sure not to let your hips dip or back arch.
The Prone Back Extension
While all the above exercises work the abdominals, don't forget to always work the opposing muscle group - in this case that means the erector spinae. Many cases of lower back pain and injury result from over-training the abs and lack of strength training for the lower back muscles.
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