Core Strength Exercises For The Outer Unit.

They help in basic movements and include the internal and external obliques, back, legs, rectus abdominis and shoulders. Core strength exercises have a specific function and workout these four major system:

• Lateral system
• Deep longitudinal system
• Posterior oblique system
• Anterior oblique system

I wanted to mention these systems to show you how complex the core workout muscles are. This principal has not been incorporated in mane strength exercise programs as we tend to focus on isolation movements that have no benefits in normal situations such as lifting something off the floor. Because in this situation our bodies act as a connective unit.

When we isolate muscle groups we do not develop our basic supportive muscles. Lets take as an example leg extensions performed on a machine. This exercise reduces the neurological communication between the quadriceps and the core muscles.

Leg extensions and isolating movements however have there place in bodybuilding or as a beginner strength trainer. But once the muscular base has been developed it is time to perform movements that incorporate all the muscles that surround the knee joints, lower extremities and the core. This will develop a dynamic muscular system with core strength exercises.

Muscles Of The Outer Unit.

The External Obliques: Are located to the side of the body. It is a narrow muscle that lies to the outside wall of the abdomen. Located between the fifth and twelfth rib running laterally (up and down). It is called upon when you need to tighten the abdominal cavity. It is also responsible for rotating and flexing the vertebral column. Often forgotten in our core workouts.

The Rectus Abdominis: Also called belly or 6 pack abs. It is a pair of muscles that extend upwards from the front pelvis to the ribs. It is separated by tendons giving it the six pack look. Its main function is to flex or bend the spine forward. It is invlove in almost all core training sessions.

The Erector Spinae Group: Is a group of muscles that run along the spine down to the lower back. They are the main flexors of the vertebral column. They keep the spine straight and can also bend it. They help prevent injury by stabilizing and controlling the movement of the spine. Greatly benefits from core strength exercises.

The Quadratus Lamborum or Lumborum: Located deep in the lower back it is responsible for the stability of the lumbar spine and pelvis. Helps you to keep you balance when your standing on one leg for example.

Core Exercise For The Outer Unit.

Alternating Dumbbell Bench Press On A Swiss Ball: With a pair of dumbbell in your hands, sit on a swiss ball and roll your way down so that your shoulders and head is resting on the ball like you are laying down on a bench. In this position raise the right dumbbell Straight up. Do not raise it fast, use a controlled motion and raise at a count of 3. Lower just as slow to the start position. Repeat for the left side. Use only enough weight to perform 10-12 reps. This movement works the entire core system.

Dynamic Lunge: Holding a rod behind your neck, grasping it as close to the shoulders as possible, Suck in your belly button. Take a step forward with your right leg. This step should be long enough so that your lower leg is parallel to the floor. In this position touch the floor with your left knee. Return to starting position and repeat for the left leg. Make sure the movement is slow and controlled. This core strength exercise is great for the lower core muscles.

Arnold Press On Swiss Ball: With dumbbells in hand heavy enough to allow only 10-12 repetition. Sit on a swiss ball. Palms facing forward and at shoulder level lift the dumbbells straight up. When at the top of the movement turn your wrist and touch the dumbbells together. Return to starting position and repeat. This one is great for back stability and shoulder muscles.

Bent Over Rows: Grip a pair of dumbbells. Make sure you use only enough weight to perform 10-12 reps. Stand with your feet shoulder width apart and knees slightly bent. Bend forward at a 45 degree angle. Inhale deeply sucking your belly button in. With the dumbbells at knee level raise them both towards your chest. Slowly return to start position and repeat. Keep a slow deliberate pace as this will involve more muscles. This exercise is great for strengthening the postural muscles, lower back and shoulders.

When you train both the inner units and the outer units you reduce the risk of injury in your everyday life doing everyday movements like reaching or lifting. You will also see an improvement in your posture. Core strength exercises will help you prevent muscle strain and lower back pain.