Most Effective Core Strength Exercises

Stretching 4

Core Strength

I am sure you’ve seen the Rocky Movies and the core strength exercises he was doing.

Well the set of exercises in this article are going to go in a lot of various directions. They will not be as awesome as hanging from rafters in an old barn but they will be more effective. Core exercises for men don’t have to be flashy to do the job.

But prior to getting into the different core strength exercises, I think it is essential to understand what core strength is and how your abs function.  Ask 10 different people what the very best core strength exercises are and you will probably get 10 different answers. Everyone appears to have a different concept when it comes to training abs.

I’m certain you’ve heard all of the various answers.

Powerlifters just take a look at you and laugh whenever you mention the word core work. Their response, just stick with heavy squats and deadlifts.

Functional training was the craze for awhile and those guys scoffed at any ab exercise that had you lying on the ground. They said it is impossible to do core strength exercises on the ground simply because that’s not how we move in our every day lives.

The old-school lifters and bodybuilders will tell you to stick with situps and hanging leg raises, after all that worked for Rocky.

When preaching about core exercises the initial thing that comes to numerous people’s minds are flexion exercises like situps and crunches, the typical 6 pack exercises. But there is much more to your core then a set of great abs.

An effective core strengthening routine does not just target abdomen development, but also looks at the oblique exercises and back. These muscles all work together to create a strong midsection and your core strength exercises have to take that into account.

Contrary to what numerous people believe core strength isn’t measured by how many situps or crunches you are able to do. Core strength is the capability of your midsection to resist motion. Utilizing such a definition has a major impact on what exercises are essential to strengthen your core.

The list of muscles that make up your core is somewhat arbitrary and different fitness experts think about various muscles. Probably the most broad term consists of the muscles that run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis, and shoulder girdle to produce a solid base of support. That strong base of support allows us to generate powerful movements with our legs and arms. Like Rocky throwing his knockout punches.

Core Strength Exercises

There lots of various core exercises for men and women to strengthen their midsection, but I am going to limit the list to what I believe to be the very best core exercise. Because this exercise is so difficult, I will list a couple of core muscle exercises which will allow you to strengthen your abdominal area and progress in exercise difficulty.

Ab Wheel Roll Outs For Strong Core Muscles

This may be the best you ever invest. An ab wheel is an expense but possibly the most effective ab training device there is. This simple piece of equipment has been around for a minimum of 50 years, and in that time there has been little if any changes. Hands down this has to be on the top of the list when it comes to core strength exercises. Ab wheel roll outs are very challenging and will not be the place you would like to begin.

I will list the progression of core strengthening exercises for you to go through which will permit you to progress to the roll out.

Core Strength Exercise Progression One

The Front plank, occasionally referred to as the front pillar is an outstanding place to start your progression. The front plank is a static contraction core exercise that places a great deal of stress on the muscles of your midsection, specifically the abdominal and hip flexors. It is a straightforward, yet effective core strength exercise. The most fundamental plank version is really a straight arm plank. Essentially this exercise is a static hold within the top of a push-up position. For added feedback and to ensure proper alignment you are able to use a wooden dowel. The dowel needs to remain in contact with your head shoulder blades and tailbone at all times. If it rolls off or wobbles you will lose your ideal alignment.

Once you can hold this for 30 seconds, progress to the next level. To improve difficulty merely move from your hands to your elbows and hold that position on the floor. Once more when you can maintain a perfect elbow plank for 30 seconds move to the next step.

As with any exercise the plank too has progressions and variations.

Some choices are listed below:

* lift one foot about a foot off the floor until you are able to hold it, or you can alternate from leg to leg.

* hold one arm straight out, until you are able to hold it , or you can alternate from arm to arm.

* support your self on one foot and one hand.

* you can also elevate your feet, on a ball, on a box, in blast straps, anything will do.

* another challenging version would be to place your feet on the wall and slowly march.

Side Plank core strength exercises

To target the obliques much more be sure to do side plank variations too. Try them both static and dynamic. All of these plank variations improve the difficulty and add variation to the exercise giving you much more core strength exercises to select from. The objective of the plank exercise would be to maintain an ideal posture for two minutes. Once you are able to hold the basic elbows on the floor plank position for that time, move on to the next progression.

Core Strength Exercise Progression Two:

Stability Ball Roll Outs

A stability ball is a lot like a wheel, but a lot larger making the exercise simpler. To change the difficulty of this exercise decrease the size of the ball. The smaller the ball the more challenging the roll out becomes. Using a Swiss ball to work your core consists of much more lat activation then a static plank.

Core strength exercises Swiss ball roll out

Kneel in front of the ball with your hands in the center of the ball. With arms extended roll out as far as you can with ideal form. Pause for a full second then return to the begin position. The objective of this exercise is the exact same as the plank, maintain a neutral spine throughout the movement.

As I mentioned before, to increase the difficulty of this exercise your head is going to get closer and closer towards the ground. Stability balls only get so little so the next progression down could be to do the barbell roll out. Ideally you would have bumper plates to make certain the bar is as high as feasible off the ground without having to add a 45 pound plate to the bar.

Core Strength Exercise Ab Wheel Roll Outs

This is a very challenging core exercise so be certain you go through the progressions listed above before you tackle this movement.

The execution of the ab wheel roll out is comparable to a stability ball roll.

* Start by tucking your hips underneath you to flatten out your back.

* Squeeze your abs to ensure editing is held in location

* Now that you’re nice and tight merely extend your body by rolling out.

* Now return to the starting position.

That’s all there’s to it. You’ve just completed one of the very best core strength exercises. If you are unable to maintain a flat back, even the slightest arch is unacceptable, you’ve progressed to quickly, you need to take it a step back.

The ab wheel progression would look like this:

*from your knees.

*roll up an incline.

*and finally, from your feet.


As you are able to see having strong abs and midsection is not about how much weight you are able to move and core strength exercises don’t have to involve movement. A strong core is able to resist motion. The goal of core stability would be to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Have a healthy diet, the ability to do ab wheel roll outs and you’ll have fantastic searching abs. Endless amounts of situps and crunches are not required nor are they recommend. I have outlined three core strength exercises and progressions for each one.

Be sure to begin with planks and experiment with all of the various variations. Only after you have become proficient with planks is it time to move to the stability ball roll out. Once more make certain that these are mastered before thinking about moving on to the king of core strength exercises.

Ab wheel roll outs are by far the most difficult core movement there is, so be certain to take it slow and progress wisely.

Incorporate these core strength exercises into your workout program and you’ll be well on your way to having fantastic abs.

Core strength exercises:

1. The Plank

2. The Ball Roll Out

3. The Ab Wheel Roll

Core Strength


Working Out For Energy



Everyone going to the gym is usually all there for the same reasons. They want to look great. But there are other incredible benefits to exercise besides just having a great body. Most people’s days look something like this…wake up, drive to work, sit in front of a computer for 8 hours, drive back home, watch TV, play on the computer, go to sleep and then do it all over again!
No wonder our energy levels have gone down the tubes, without exercise our bodies are literally wasting away. Our lethargic lifestyles have had a toll on our bodies to such a degree that obesity rates are through the roof with one out of every three people being categorized as obese. And making such a lifestyle change such as exercise can be a lot harder to consistently implement into such a lethargic life.

When we don’t work out or expend ourselves frequently, our bodies aren’t getting the proper exercise it needs and the body starts to feel the consequences. Even though our energy levels are low and our sleeping patterns are horrible, exercising can counter intuitively help turn them around. But first we have to actually get off the couch and begin exercising at some level.
Going for a 15 minute brisk walk daily can be a great amount of exercise for a lot people just starting off. You don’t have to go crazy right off the gate, in fact I wouldn’t recommend going hardcore right away into a workout and diet program. It will become extremely easy to burn out and go back into the comfort of our old ways.

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Avoid Stress To Secure Energy And Vitality

After a long day’s work, it is natural to feel drained and tired. Working on any task for about five hours or more can really lessen a person’s energy and vitality. Stress is the most common factor for loss of energy and vitality especially among people who work everyday. Stress is also the most known factor contributing to a person’s risk of getting sick. Working Out With Hand Grippers

When you workout with weights you will be doing reps and sets and as you get stronger you can add more weight to the bar to increase resistance. But working out your grip strength using hand grippers, you do not have the ability to increase weight to make them harder to use. Your choices are to get stronger grippers or to be creative and think of ways to work out your grip strength. Working Out at Home – Revealing 3 Secrets to Exercise at Home

Those of you who workout at home benefit from big time savings in terms of travel to and from the gym, and of course gym fee savings. However, if you don’t work out right it all counts for nothing. Here I will reveal the 3 big steps in each workout you do at home. Green Drink For Instant Energy

On the go all the time? No time to eat right? Dragging through your busy day? Green drinks can give you a much needed energy boost in addition to putting you on the right path to optimum nutrition. Baby steps are critically important here so our adherence rates stay high and so we gradually develop healthy lifestyle changes.

After incorporating a good exercise program and some healthier eating you will undoubtedly be finding yourself with higher energy levels than ever before. Most will say this is the best they’ve felt in years and it’s true. Tearing your body away from a sedentary lifestyle full of sitting and eating badly, will bring your body into the light and where it was meant to be.

Some simple yet extremely effective ways to change up your diet could be to eliminate processed sugars and sweeteners, avoid junk food and fast food at all costs, stop drinking sodas and eat a healthy and plentiful breakfast. It may sound harder than you think but by just doing a few simple things every day, you can quickly find yourself on the path of a healthier lifestyle as well as a newfound abundance of energy.



Motivation To Work Out



Finding motivation to work out can be difficult at times. Use these 9 easy, effective tips to help keep motivated.

Write your goal
Its obvious that we sign up at the gym for a reason, but sometimes we lose track of our objectives when theyre not reaffirmed. Write down the reason you wanted to go to the gym in the first place. Whether it was because you wanted to lose weight, gain weight or strength, or to improve your cardiovascular health, write it down on paper somewhere and keep it next to the bed so you can see it every morning. You can always put another one by the door to remind yourself when youre about to leave or considering not going.

Set a short time goal
Setting short term goals gives you something to strive for and lets you know youve achieved something when you reach it. If youre trying to lose weight, set a short term goal for a couple of weeks time.

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Getting motivation to workout

Work outing out and staying in shape can be a difficult task. It’s hard to find motivation sometimes because let’s face it, working out isn’t usually on the top of people list of fun things to do. But there are a lot of different methods on getting motivated and staying motivated to get in the kind of shape you set for yourself. Motivation is different for everyone and can range from hating your current lifestyle, weight, or body all the way to listening to a song that pumps you up. Does Dieting Motivation Work?

Every time this phrase “Dieting Motivation” comes to mind, I kind of shrivel up inside. It’s just not a term that inspires. It really brings thoughts of denying yourself, suffering through endless crappy meals, and eventual heartbreak. Timex Ironman Heart Rate Monitor-Motivation for Couch Potatoes

Even couch potatoes find motivation to work out when they start using a Timex heart rate monitor watch. Here’s how to self-motivate yourself to burn calories. Get Motivated to Workout

It takes a lot of work to exercise, but sometimes the hardest part is just getting motivated to start in the first place. People get bored quickly doing the same workout routines over and over again.If youre there to gain muscle, aim to gain a small about of weight within a few weeks, or to be able to lift a specific weight for your favourite exercise. Make sure your goals are achievable.

Keep track of your progress
Write down your status for each week. How far and how fast you can run, or how much youre lifting for each exercise. Keeping track of your progress is very useful because you can see your improvements. It can sometimes feel like not much progress is being made, without the ability to track it. Photographs are another useful way of keeping track of progress. Its much harder to see and appreciate the improvements when you see your body each day. Photographs let you go back in time and see how your body looked back then so you can compare.

Find a partner
Having a partner along with you can break up the monotony and you can encourage each other.
Make sure you pick someone whos not going to complain throughout the whole session, or gives up easily, as this will affect your own motivation.

Be prepared
Know beforehand what youll be doing when you arrive at the gym. Know which exercises youre there to do so youre not stood around trying to decide.

Vary your routine
By changing your workout routine, you can keep things from feeling old. If you always do certain exercises in the same order, change them around.

Go anyway
Go for ten minutes and if youre really not enjoying it after that, you can always leave. A small amount of exercise is better than none and once youre there, Im pretty sure youll stay for the entire session. Most of the time, its just getting there thats the hardest part, so remember that.

Update your music
If youre by yourself at the gym, take an MP3 player and load it up with good songs to keep you going. Remember to update those songs though, to stop them from becoming boring.

Treat yourself
This goes well with setting goals as its helpful for motivation as well as being a reward. Buy a really nice item of clothing that will fit you in 2-3 months time and wear it with pride when you get to your goal.



You Too Can Get Your Own, A Muscular Greek God Body



Use Free Weights instead of Machines More Often

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?
Compound Exercises Instead Of Isolation Exercises
Use as many compound exercises as possible to your workouts. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, that means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights means greater muscle gain.
Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.
Train with Intensity
You must train intensively like a mad man for your muscle to grow. Try to do more reps or add more weight than the previous session or your muscles will think, “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.”
Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.
Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work when we come to the cutting phase, to lose fats and gain rippling definition.
Correct Technique And Form
Everywhere, everyday, you will see people using wrong form and technique when training with weights. This not only compromises your growth, it will also make you susceptible to injuries.
Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that particular exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press. Lower the weights slowly, taking about 3 seconds instead of letting gravity pull the weight down. You must fight gravity to stimulate the muscles, if not, half of your effort is going to waste. Another common mistake is when people arch their back when they are doing their bench presses. By arching your back, you are using your spine to press the weight up. Your back must be pressed against the bench at all times for the exercise to be effectively working on your chest! However you MUST arch your back when doing squats and deadlift.
With some exceptions, as a general rule, if you can lift a weight in good form for more than 10 reps, it is too light. Conversely, if you can’t lift it more than 5 times in good form, it is too heavy.
To Grow Fast and Huge, You Must Perform Lower Body Exercises!
This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny legs in your pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated.
EAT and EAT Correctly
Losing weight and building muscles cannot happen at the same time although there are methods to do so and will be too technical to describe here. To lose weight, you must have a caloric deficit. To build muscles, you must have more calories, period! So do not be afraid to eat. Have plenty of protein, moderate complex carbs and some good oil like Omega, olive, flaxseed, fish etc., especially immediately after a workout. That is when your body is most nutrient hungry and will absorb whatever you eat very quickly. The longer you delay eating after a workout, the less effective it will be. Even better, take quick absorption protein shakes and high glycemic carbs during this time. The carbs will induce insulin production almost immediately and shuttle the protein to your muscle cells very quickly.
Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of your body weight. Spread your meals evenly throughout the day about 3 hours apart. It is advisable that you have supplementation of Creatine, Protein, Multivitamins and L-Glutamine.
Yes, you will probably gain weight, but a lot of it will be muscle weight because muscles are heavier than fats. You may also gain some fats because of the extra calories consumed. Don’t worry, it is a happy problem because the more muscles you have, the easier the fats are to shed when you come to the cutting up phase to get those rippling definitions.
Easy isn’t it? Now that you know the facts, the rest is up to your determination.

But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries. :)