Core Exercises for Men

Did you fitness freaks know that your core is the center from where all your body movements emerge. It is also called the center of gravity of the human body. It is located around the trunk and pelvis. Core exercises should be an important part of everybody's fitness regime. However, many people are unaware about it, which is why they are often neglected.

If you have a strong core you have a strong back, controlled physical movements, more balanced center of gravity, and more stamina for sports activities. A stable core ensures that the muscles in your hips, abdomen, lower back, and pelvis work in concord. This also makes the spine strong for handling any physical activity.

Lie on your side, and bend your forearm on the floor under your shoulder to lift you up. Your feet should be stacked. Constrict your core with the help of your forearms, and lift your hips until your body is straight from shoulders to ankles.

Hold this position for 50 seconds to a minute. Then, repeat this with the opposite side. Ensure to contract your butt muscles and abs forcefully to maintain this straight position.

Crunches are performed in many different ways, and they are one of the best exercises for abdominal muscles. Lie on your back on an exercise mat, and bend your knees at an angle of 90 degrees.

Place your hands by your side or at the back of your head for support. Now, lift your torso using the abdominal muscles ensuring that your head and back are straight. Return to the starting position slowly without releasing the tension on your stomach.

Lie on your back, with your knees bent, and arms and heels on the floor. Lift your heels up and tighten your glutes such that your body is raised in a straight line from shoulders to knees. To make it more effective, lift one knee towards your chest, bring it down, and repeat with the other knee. Ensure that your hips don't droop anytime during the movement.

Sit on the exercise ball, and hold the medicinal ball with both the hands. Raise the ball towards the ceiling. Now, bring the ball back down to the starting position. This exercise is mainly done for acquiring core stability.

Choose a high pulley cable, and hold the end of the rope with both the hands. Kneel on your right knee, and your left knee should be towards the sack. Pull your hands towards your chest, and while doing so, rotate your torso away from the sack.

Leave the pull slowly, and return to the starting position. Remember to keep your torso straight as you stretch your arms away from the body.

Lie on your stomach with your forearms on the floor, and position your feet shoulder width apart. Make sure that your elbows are bent at 90 degrees under your shoulders. Keep your trunk firm, and raise your right arm forward and stretch it a little. Hold for 2 seconds, then lower, and repeat it with your left arm.

• Always take advice and help from a trained professional. It's a good idea to have a fitness expert or physical therapist to guide you on performing these exercises.
• Always breathe freely while doing core exercises or any form of workout.

• When you get tired, take a break and move on to the next exercise. If you perform some intense core workouts, then it is advisable to take a day's break to recover.

For excellent results do these exercises thrice a week. Always take help from a certified trainer if you are a beginner. In the event of an injury or mishap, seek medical advice at the earliest.

Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.