The 3 best exercises for core strength training

!±8± The 3 best exercises for core strength training

This is a follow-up to a previous article on the advantages of core competence for the execution of services.

For the record, I thought the most important advantages of core competence for runners, such as greater efficiency and better posture and better balance and stability. I also mentioned some activities for the improvement of basic skills, ie, floor exercise, cross training, yoga, pilates and fitness.

In this article I briefly on three of the specific effective exercises thatscientifically proven that the best thing is to build your soul.

Before you begin, I would like to emphasize, even if most people an exercise program, they tend, with simple exercises first with the intention to build to more advanced exercises when it starts in better shape. This is probably for some, but if you make a new training program, I prefer to start the exercise more effective (which is usually the most difficult) first and work up to doing more repetitions over time.

Ibut you feel that is too easy to get complacent with easy exercises and I often wonder if they actually still do not benefit at all. So when the tough are absolutely beside myself, I prefer to start with the more advanced exercises for the first time, knowing that I am getting the maximum return on my time and effort.

I admit I am not likely to be a lot of repetitions, if I start, but that's okay, because I'm just off.

If I can only handle 5, it does not matter. Next time I willtry for 8. Then time after I to 10 and so on, until it fires more experience in dealing with the particular activity.

I would also say that I am not a fitness instructor, and while this worked for me, this is just my personal way of doing things. While I certainly possible with the toughest exercises by supporters want to make clear also that this is not the same as the pressure on himself to extreme limits when you start. I always start to build on a very basic level, evenslowly and gradually.

From many years of personal experience, I learned where fitness is concerned, the wrong side of conservatism is usually the best policy.

But what are the best types of exercises for core strength?

Abdominal exercises are scientifically measured using a technique called electromyography (EMG) and evaluated with regard to the traditional crunch - which is by far the best form of exercise abdominal, inter alia, as opposed to popularity.

Theirshould be aware that some exercises work on your six-pack or rectus abdominis for those who have no idea what it is. Other work on the oblique abdominal muscles that are on the right side of obdominus. It 'important to focus on two areas.

The three best abdominal / core strength exercises

Bicycle Crunch

Bicycle crunches on top of the list of the most effective abdominal exercises. To perform this exercise, lay flat on his back, as if doing a crunch, giving your handsbehind your head for support, bend, lift your knees to 90 degrees, then the left knee, while at the same time bringing your right elbow to left knee, then go: right knee to left elbow, left knee to right elbow and more and over again. The exercise should be similar to a movement of a hawk.

The crisis cycling is extremely effective for your rectus abdominis and the oblique abdominal muscles.
And the rate of 248% and 290% better than a crisis or traditional.
Another advantage of cyclingCrunch can be done without expensive exercise equipment (or subscription to a gym).

Hanging knee raises or captain chair exercise

You will probably need to run this exercise in a gym, as you depend on anything with legs from the floor.
Exercise equipment standard for this is called a power tower, also known as a machine to increase the knee or knee raise station char-known and sometimes referred to as captain.
You also need a good upper body strength. Whenhang on, start the exercise with the knee in the chest, with no momentum and keep your torso straight, for a second, then lower your legs again.

Exercise president of the captain is 212% better than a traditional crunch your abdominal crunch recuts and 310% better for the oblique abdominal muscles of a traditional.

Abdominal crunches on an exercise ball

You will find a stability ball in a gym, or if you are one for you, a good investment, I can buyWhat you say! Before the ball (exercise ball) to sit in a comfortable position. Move your body, so you're on top, the ball should be somewhere between the buttocks and upper back. The closest to the ball, the harder the effort behind it. Now, do a regular crunch - iekeep the hips and lower body still, "crunch" to the front and lift your shoulder blades off the ball and hold for 1 second and slowly lower to starting position.

Abdomian Crunch on exercise ball is 139%more effective than a traditional crisis of the rectus muscles of the abdomen and your 147% effective for the oblique abdominal muscles.

I found in my signature links to demonstrations of these exercises are available on YouTube, I am not affiliated with the authors of these videos and have included only for demonstration purposes.

The purpose of this article is to offer these exercises to improve your core competency. This in itself is fine, but do not take into account the need for academic trainingProgram according to your individual needs. If you are not sure about the whole program, you should discuss your wishes with your personal trainer or a fitness trainer.