 What's up with this core training that everyone's talking about? Well, the core is actually the word for a lot of the muscle groups in your torso and pelvis. They all combine to form a unique structural system that supports all of your daily activities like walking, running or even just staying in a standing position. Advanced core work happens when you put your body in more stressful positions, or use weights to get greater resistance for your muscles to work against.
Some basic fitness activities are top choices that trainers and others frequently give their clients for the best chances at core training and greater overall body capacity. Here’s a list of 10 top core training activities for your fitness menu, as identified by some top training experts.
1. Supine Crunches (bicycle crunch, etc.)
2. Raised Knee Lifts
3. Vertical Leg Crunches
4. Fitness Stability Ball Crunches
5. Reverse Crunches
6. Crunches With Arms Extended
7. Crunches With Heel Push
8. Plank
9. Ab Rocking
10. Ab Rolls
Did you realize how many of these are just modified versions of the simple “crunch”? These are extremely popular for working your core using your abdominals, but for some, the ab crunch is uncharted territory. Here's what one of these might look like:
Lying back, make your knees form a 90-degree angle. Propping yourself against a fixed wall or object if necessary, use your abdominal muscles to get your upper body up off of the floor, holding the raised pose several minutes before releasing your upper body back down into a lying position.
Others of these popular core activities are alternate ways to work the abdominals, which are such a key part of the core muscular structure. Ab rolls and ab rocking represent basic ways that individuals work their abs with minimal equipment for a long term set of workout sessions that will gradually build more strength into the body’s basic response systems.
Some benefits of a stronger core
Because of the way that the body carries its weight, a stronger core can alleviate lower back pain that many Americans are feeling due to insufficient support for their spine. Core support also helps in limb strength training; it's no good having bulked up arms if your spinal column and torso can't support them. These are just a couple of reasons why regular core work is integral to most fitness routines, whether they are for body building, cardio power, or light resistance training.
By Steve, FitnessFuture expert Read more...
 When you’re going for that six-pack, leaner abs, a tighter tummy, or whatever you want to call it today, there are some obstacles that lots of us generally encounter on the way to muscle tone. It’s important to remember that building muscle tone is its own goal with its own applied strategy.
One problem is that cardio training is not the recipe for muscle tone. In fact, with a lot of cardio and no weight training, the eventual results can be “muscle poverty” where a body is lean but not toned, and this impairs the body in some ways. The winning combination is a lean body with muscle tone, and that means blending cardio workouts and weight training.
Another related error is in trying a starvation diet in tandem with the kind of workouts that build muscle tone. You don’t want to cut food out of the program, and it’s not enough to take a black and white approach to dieting. Too many Americans starve themselves in desperate efforts at certain kinds of weight loss, and then fall back on junk food if they relapse.
The key is high energy foods with healthy fats like nut butters, certain kinds of fish, vegetables and other protein-rich foods. Sure, they’re expensive, but that’s just part of the problem. Looking to save a few bucks with a lot of junk food isn’t going to help out in a fitness goal scenario. But, going with controlled portions of quality food; that’s another story. It definitely takes planning, but the right use of bulk foods, you can balance cost and effectiveness in this kind of diet, and with the right details, it’s going to produce great results.
Another general oversight that happens to a lot of new fitness enthusiasts is in overlooking how results come from your own personal motivation and endurance inside the gym. Will power and endurance have everything to do with your final results. When you are able to push yourself to go that extra mile with weight resistance in training, you’ll feel it: you don’t have to be grunting, straining, and exhausting yourself completely (actually, you shouldn’t be) but, on the other hand, if you’re not breaking a sweat, you probably aren’t working quite hard enough. It’s important to remember that just stepping inside of the gym and staying there for an hour is not going to do the job without applying yourself to the various machines. Think of the gym as a fast-paced environment like a restaurant kitchen (if you’ve been in one, you know what I mean) and keep on going to get an actual workout that will give you your abs and whatever else you’re going for.
By Steve,FitnessFuture expert. Read more...
 Fitness Future is a band of professional trainers, wellness experts and helpers dedicated to helping others help themselves, through good... Read More
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