Best Core Exercises & Workouts | Core Training for Strength & Stability

A strong core is the backbone of a strong body. Learn the best Core Exercises and Workouts & routines and train your core area for maximum strength and stability.

Importance of Core Training

A solid core minimizes your chances of injury, corrects muscle imbalances and procide you with a pain-free better posture.
 

Core Exercises - Core Strengthening Exercises

• Core Stabilization is vital to our existence. Core conditioning will decrease the incidences of Back Problems, ruptures discs, abdominal hernias and considerably improve your posture.

• Core Strengthening is much more than basic Abdominal Crunches as there are more components involved which require direct stimulation from other exercises.
   

Total Core Strengthening is the Key

Total Core Stabilization includes strengthening both your Abdominals, Lower Back and Pelvic region.

Core Training is not just having great abs nor is it only having sculpted abdominals, but these may be a part of total core fitness.

For abdominal strengthening you should do trunk flexion and hip flexion exercises. Also check the Abdominal Training section for more details.

For Lower Back Strengthening you should do trunk and hip extensions. Check the Lower Back Strengthening Exercises section for more details.

I suggest you giveCombat Core Strength Program a try as it will help you build amazing core strength with dozens of core training exercises.

The Core consists of 2 units working in harmony with each other and helping you use your core in all its movements.

• The Inner Unit provides the necessary Joint stabilization for the spine and comprises of Transverses abdominis, pelvic floor and diaphragm.
   
• The Outer Unit comprises of the Internal and External Obliques, rectus abdominis and back muscles.

The Best Inner Unit Strengthening Exercises

These are the best Inner Unit Exercises - Abdominis Tuck and Horse Stance Exercises.

Related Core Training Articles

Is Core Training Important?
 

Abdominis Tuck exercise/ Abdominis Vacuum Exercise -

Execution Technique.
 

1. Get on your knees in a crawling position with your hands just underneath your shoulders and your thighs at 90 degrees to your back.
    
2. Your head, spine and sacrum must be in contact with the rod.
    
3. Ask someone to place a rod on your back to align the spine.
    
4. Now breathe in and hold for 10 seconds. Let your spine remain static and use only your abdomen to breathe.
    
5. Exhale for 10 minutes and repeat.
    
6. Breathe In -10s, Hold -10s and Breathe Out -10s.
    
7. Perform this exercise 4-5 times a day.

Horse Stance Exercises

Execution Technique.
 

1. Get on your knees in a crawling position with your hands just underneath your shoulders and your thighs at 90 degrees to your back.
    
2. Your head, spine and sacrum must be in contact with the rod.
    
3. Ask someone to place a rod on your back to align the spine.
    
4. Now raise your right knee and left hand off the ground for 1-2 cms and hold this position for 10s.
    
5. Repeat on the other side.

The Best Outer Unit Strengthening Exercises

These are the Best Outer Unit Exercises - Alternating Dumbbell Press on Swiss Balls and Dumbbell/Barbell Bent over Rows.

Alternating Dumbbell Press on Swiss Ball

Execution Technique.

1. Pick a Swiss Ball appropriate for your size.
    
2. Grab a pair of dumbbells and lie across the Swiss Ball. Make sure you are lying on the shoulder blade. Your head should be on the ball and not in air.
    
3. Now press the dumbbells in an alternating fashions, right followed by left, one extending and the other flexing at the same time.

Dumbbell/Barbell Bent over Rows.

Execution Technique.
 

1. Stand with a narrow stance and grab hold a bar with overhand grip.

2. Bend down with knees slightly bent and let the bar hang in front of you.

3. Now use the back and raise the bar until it touches the abdominal region.

4. Lower the bar under control to starting position.

ExerciseGoals.com Recommends

Combat Core Strength, an advanced Combat Conditioning Program to Build Amazing Core Strength.

Click here to Visit Combat Core Strength Program.
 

Do Not forget the good old Abdominal Crunch Exercise. Its a great exercise to develop the Rectus Abdominis Muscle, get a six-pack abs and create a powerful trunk region.

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