Ab Core Exercises – The key To Body Stability.

Peripheral joints and muscles receive increased stress in the face of core muscles instability. Strong core muscles allow force to smoothly transfer from the lower body to the upper body. Poor core strength and endurance increases the risk of injuries to the back, knees and shoulders which results in weak performance.

While most experts will agree that core exercises are important in developing fundamental overall body strength but the benefits core training brings to sporting activity in increasing performance is not clear.

Think of your core stability like a camping tent. The spine is like the pole and the muscles would be the ropes stabilizing the pole. The tent is stronger when all the ropes are tight and at the same tension. The tent is unstable if some ropes are loose and some are tighter than the others.

The core maintains body control during dynamic movements by keeping the body mass over its base of support or center of gravity. The core muscles lie in layers which increase strength and stability. Some are deep while some are superficial which increases central body balance.

Core exercises increases muscle endurance which is more important than strength when it comes to stabilizing the spine and thorax. Muscles with good endurance hold the spine in place more easily and provide a stable platform for large body movements. When the muscles fatigue spinal stability decreases which puts a higher stress on other supporting structures which increases the risk of injury.

Ab Core Training Program.

This training program contains specific ab core exercises, diet, aerobics and weight training. It was designed based on studies using EMG machines to determine which core muscles are activated during certain exercises. An ultra sound machine was also used to measure response in deep core muscles.

The research showed that not one single exercise activated all the muscles equally. The program was designed to includes ab core exercises that activate different areas.

Perform the workout three times a week. If your goal is to increase your ab core muscles endurance then you should perform the exercises before your aerobics or weight training. If not do your weights first, then the ab-core exercises followed by aerobics.

Ab Core Exercises.

• Crunches with feet on bench

• Bicycle crunches

• Crunches on exercise ball

• Reverse crunches on bench

• Side bridges or side planks

• Front plank

• Superman on exercise ball

• Half supermans

For the dynamic movements, crunches and bicycle begin with one set of 10 repetition. For the isometric exercises, plank, superman and bird-dogs, hold the position for 10 seconds. Start with one set of each and increase as you get more fit.

Exercises Descriptions.

General Weight Training.

• Bench presses

• Squats

• Bicep curls

• Triceps pushdowns

• Shoulder presses

• Barbell rows for back

Weight training will increase your muscle mass which boost your metabolism. It also increases the nervous signals to the belly fat stores to release and burn fat as energy. More muscles means you will burn more calories during the day helping in belly fat loss. Training hard with weights also triggers nervous system activity promoting better overall body health.

Toned and developed abdominal muscles won’t be seen if they are covered in belly fat. Ab core exercises, weight training and aerobics are the perfect combination to let those six pack abs shine. Do 30 minutes of moderate aerobic exercise like jogging, cycling or walking four to five times a week. Begin slow and gradually move the intensity up. Do your cardio after your core training and weights routine.

Ab Core Workout.

With this program if you don’t overeat you will probably lose weight. But you should cut back on calories. Eat a diet that will emphasize complex carbs, fruits, vegetables and lean meats. Do not cut out the carbs, when you exercise intensely they are important to keep you energized and mentally focused.

Try to eat a balanced abs diet consisting of 40 percent carbs, 30 percent protein and 30 percent essential fats. Avoid trans and saturated fats, instead eat more fats found in fish and vegetable products. For added protein choose non-fat dairy products. Cut down on snacks, junk food, desserts and reduce your portions.

Weight training, diet, aerobics and ab core exercises will trim your waistline fast. With this routine you will build ab core strength and endurance, look fit and feel healthy but you must commit to it. If you start today you won’t believe the difference achieved in only 3 months.

More importantly, you can sustain your improvement if you keep exercising and eating healthy. The few basic principals in this program will make you thinner, more vibrant and look terrific. Make a commitment to make fitness and diet a priority in your life and you will achieve a lean fit body with these ab core exercises.

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