If you are sports minded and intend to start muscle building, you will probably be confused as to which of the many available programs around you will you choose. You might want to consider core strength training as an option. Many coaches and athletes can vouch for this effective training program for athletes. The program devotes itself to all muscle groups stabilizing the pelvis and the spine. These muscles are vital in carrying energy from large to small body parts involved in sports activities. The muscles built in a core strength training are the abdominals, hip musculator and spine musculator.
The benefits that core programs offered to athletes includes efficiency improvement, better posture, improved their balance and stability, decreased the danger of injury especially in the core muscles that acts as a shock absorber from rebounds and jumps, and raises power output of the peripheral muscles of legs, arms and shoulders and the core musculator.
The abdominal, hip and spine musculators are important for an athlete. Even for non-athletes, this program can help reduce back ache problems and neck rehabilitation. Here are the 3 best core strength training exercises:
1. Bicycle Crunch. This is the best of all the abdominal exercises. It is most effective for your rectus abdominus and the obliques. It is 280% to 290% better than the traditional crunch. An additional benefit is that it is performed without using any expensive equipment.
2. Hanging Knee Raises or Captain’s Chair Exercise. You have to assume a hanging position with your legs off the ground. Standard gym equipment called the power tower or knee raise machine or knee raise station or Captain’s chair is where you will hang yourself. This form of exercise is 212% better than the traditional crunch used for rectus abdominus and 310% better than obliques s traditional crunch.
3. Abdominal Crunch on an exercise ball. An exercise ball is important exercise equipment which you will use here. The abdominal crunch on an exercise ball is 139% better than the traditional crunch for rectus abdominus muscles and 147% better for obliques.
Some core exercises that also include muscle building are abdominal crunch, bridge (prone, lateral and supine), single leg abdominal press with opposite hand on opposite knee and hand on outside knee, double leg abdominal press with opposite hand on opposite knee and hand on outside knee, segmented rotation, quadruped, modified plank, side plank, Russian twists, dumbbell lunges with crossover, good mornings, lat pull down, leg presses and squats and superman.
Although core strength training is relatively new in the field of bodybuilding industry, it has helped much in the training of athletes. By building abs, back and pelvis, as well as maintaining the muscles, core strength training is able to establish the importance of encouraging good posture, strengthening muscles and joints and achieving a healthier and energized body. When paired with proper nutrition and rest, the results are truly amazing. Aim to do the top three techniques aforementioned and expect results in no time.