Build a Rock Solid Core
September 26, 2008
Below is a plan that will help you in developing a solid core:
A proper core workout program involves many muscles attached to the pelvis, hip, abdominals and lower back. There are four muscle groups: the erector spinae, the rectus abdominis, the obliques and the transverse abdominis.
Goal 1
Your first goal should be of ultimate agility. People who give proper attention to their core muscles are more energetic, and have more body awareness and flexibility.
Goal 2
The exercises that are most effective for developing power are deadlifts and squats. They help you develop a foundation that makes you lift heavy weight without any risk of injury.
Goal 3
Third goal is of developing a perfect posture, by centering the spine in relation to the rest of the body. Strong abdominal muscles and lower-back enable a person to sit on the desk all day.
Goal 4
If you develop your core muscles you will gain more energy for workouts and will feel less exhausted.
Workout
This workout program helps in strengthening the minor and major muscles simultaneously. Most exercises involve spine rotation, where erector spinae and the external and internal obliques are used. You do not need rest days for this program since the core muscles are resistant to fatigue. You can work out three to four times a week. In the first week you can perform 8 sets with 2 repetitions at least twice a week. In the second week, you can perform 2-3 times a week by giving 30 seconds rest between the sets. In the third week, you can perform 8-16 sets 2-3 times a week. And, in the fourth week you can work out for 3-4 times performing 1-2 sets.
The exercises to be performed should be side bridge, swiss-ball twist, reach-and-twist hyperextension, swiss ball twisting hyperextension, swiss ball knee tuck, cable chop, hanging weighted twist and V twist.
Following the above exercises with a proper workout plan, will help you enhance your core muscles thus providing you with agility, form and vigor.
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