Resistance Bands: A Serious but simple Core Workout

Many of you have seen resistance bands, and I am sure some of the most hardcore of you out there have laughed at them. How can a band or little tubes that stretches do anything for ME? Well, if this has been your attitude, it is time to lose it. Resistance bands, or exercise tubes as they are often called, are extremely efficient and extremely effective as well. The title of this article says serious but simple…simple because the bands can go anywhere you go and be used anywhere as well, but make no mistake, the workout you perform with them can be grueling and VERY effective.

Below are a few of the key core exercises that you can do using resistance bands:

Basic Squats-Squats are one of the greatest exercises for the entire body and they make an incredible foundation for your core strengthening routing. To perform them using exercise bands, simply put both feet on the middle of the band, and squat down while grabbing the handles with your palms facing outwards. When standing up, keep your elbows bent and your arms tucked into your side. Once you are standing straight up, begin squatting back down again, and make sure your knees don’t travel forward past your toes.

Woodchops-Woodchops provide an incredible core workout and are ideal to perform with a resistance band. Simply step on the band with your left foot and grab the band with both hands. Now, squat down and twist towards your left foot, then stand up, pulling the band with your hands so that when you are standing up, your arms are extended above your heard on the right side of your body. Imagine the action of starting a lawnmower and you will perfect this awesome core strengthening exercise using resistance bands.

Good mornings or Deadlifts-Working out your lower back is easy and much safer with resistance bands than with regular free weights. Simply by stepping on the bands and holding the handles in your hand you can bend that the waist keeping your legs straight and perform good mornings for your lower back or simply bend at the knees for some traditional deadlift exercises. Both provide an excellent core workout.

Any and all other exercises-When using resistance bands, any exercise you do will provide some training for your core. Whether you are doing bicep curls, triceps extensions, or lat pulls, you will have to stabilize your core and contract your abdominals and lower back during every exercise in order to perform the exercise properly and keep yourself free from injury. Focus on this core stabilization to maximize the benefits of using this incredibly effective, yet simple device.

Different drills can also be performed for a variety of athletes that requires speed and agility by following specific protocols that enhance lateral or stabilizing muscles. In addition the using a bands or tubes can be positioned in ways the body can only be hit or exercised while in the similar sport specific position during a portion of that sports typical movement patterns. For example, the over hand smash of a volley ball or tennis player, the extended arm of a pitcher or over head, reaching catch of a football wide receiver.

From just a few dollars of surgical tubing , to mass manufactured high end exercise bands costing $50 or more, resistance bands come in all shapes and sizes but one thing is for sure: There is no other piece of exercise equipment that is as portable or effective at helping you develop a strong core as resistance bands.

When most people grab one of the cables machines in the gym they do so to hit their arms or chest muscles. The fact is cable exercises for your core can also provide some of the greatest exercise benefits of all. One fantastic advantage with cables is because cables don’t have a singular plane of motion and can move in any direction you choose, they are a great complement to any athletic exercise training program.

Below are just five of the many exercises that you can do with cables to experience the phenomenal core workout.

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Killer Core – Athletic Abdominal Conditioning

Watching infomercials about the new, hot abdominal device or the cute little videos with the guys and girls that model an already lean and impressive set of rippling core muscles in a commercial workout that promises you an amazing set of abs with 5 minutes of work a couple of times a week.

We’ve all seen them and some of you right now have bought’em…right? I’ll tell you right now I’ve been guilty of the same thought process. “The spot reduction 1,000 reps per day workout and no diet change system” Yes…even me, Mr. Fat Loss.

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Using the Exercise wheel for incredible abdominal results

Anytime a piece of exercise equipment has a nickname that includes the word DEATH, you know two things: One, it hurts, and two, it works. There is no question that the exercise wheel fits into both categories.

The exercise wheel is a small, harmless looking wheel with a handle attached to either side. Those that are familiar with the exercises associated with this little tool respect its power. The exercise wheel, often called the “Wheel of Death” is an incredibly effective abdominal training device that provides an exceptional workout to your entire core as well.

To give the exercise wheel a go for the first time, two words come to mind…BE CAREFUL! This innocuous looking device can hurt you if you don’t use it properly or are undertrained. I recommend that folks have a good background of solid core training before even approaching this device. Having said that, let’s ROLL right into a quick workout.

First of all, you will want to start on your knees so make sure you are on some padded carpet or have some workout flooring underneath to help cushion your knees. Crouch down on the floor with your hands firmly gasping the handles of the wheel. Before you even BEGIN to move forward, make certain you are stabilizing your core properly. If you don’t know what this means, STOP and do some research as you may not be ready for what is ahead. Ok, assuming you are good to go, continue breathing while stabilizing the core and begin to roll forward. Move slow but deliberately until your chest is near the ground and your arms are fully extended out in front of you. If you are engaging your core muscles properly, you should not feel pain in your lower back. If you feel pain, slowly rest your chest on the ground and let go of the wheel and slowly get up. If you feel no pain, then work to move backwards along the same path you just took, again focusing on breathing and stabilizing the core. Most beginners find that just a few of these is fine at first, as the exercise is so effective that after only four or five reps, you WILL feel it the next day…even those that have trained their core before.

The above exercise is level one, beginner. The great thing about this amazingly effective ab training device is that it can progress as you do. If you have knocked out the basic exercise, next you can simply twist slightly while going forward and go in a curved line to the left or right which will hit your obliques and serratus muscles in ways you never thought possible before. In addition, for the REALLY advanced, the exercise wheel can be utilized from a standing position as well; this is something only the severely sick (joke, kidding) will attempt.

Exercise wheels are portable, inexpensive, and ridiculously effective. If a ripped and extremely powerful core is what you are after, then make the “wheel of death” part of your workout arsenal. Oh, it cost less than 3 lattes from your corner coffee spot too!

Sporting a set of ripped abs is just about everyone’s goal. Millions of dollars are spent by companies advertising products that promise this specific result. Having strong abdominal muscles goes beyond just aesthetics though as your core is involved in just about every movement of your body and having a well developed one will help make anything you do that much easier.

As far as exercises for this beloved body part, none have received as much attention as the crunch. This small little movement has been responsible for more ripped six pack than probably all other exercises combined. Crunches work; there is no question about it. Some variations of crunches can be even more effective than just regular crunches alone. Twisting crunches help to recruit all of the muscles in the abdominal area and will give you an amazing working and get you on your way to a ripped and functional core.

The basic twisting crunch is performed similar to a basic crunch. Lie on the floor with your knees in the air. Crunch forward and twist ever so slightly to the left and then return back to the ground. Then, crunch and twist your torso to the right and return.

For an even bigger bang for your buck, you might want to try weighted twisting crunches. Adding weight to any core workout will dramatically increase the effectiveness of the exercise. Start off with just a small weight plate held behind your head. Hold the plate secure while crunching up and twisting your body. Be careful when performing these as the first few workouts will definitely make you sore.

Another great variation to the twisting crunch is the twisting crunch performed on an exercise ball. The fact that you will have to balance yourself WHILE performing the twisting crunch adds a fantastic dynamic to this simple crunch variation. I like to perform these without weights, because the stabilization required while using an exercise ball usually gives me more than enough of a core workout without even needing to take it to the next level.

Boxers and those in the military alike oftentimes perform military crunches just a little differently. These are often called “explosive twisting crunches.” The difference in these crunches is that once you crunch forward, you twist very quickly to the left and to the right many times before returning back to your original starting position. These crunches should be reserved for this with a significant amount of training and conditioning as they place extreme stress on your entire abdominal region.

One last variation of the twisting crunch requires you to bring your knees to your elbows during the twisting portion. This variation will help to recruit more of your lower abdominals and your upper thighs and hip area as well. This variation is perhaps is a favorite for many folks doing core workouts because of its ability to hit your entire core area in a very thorough way ensuring an overall abdominal workout.

No matter if you choose one or all of the exercises above, please keep in mind this helpful safety tip: DON’T PULL YOUR HEAD OR NECK WITH YOUR HANDS DURING THE EXERCISE! So many people, including experience fitness enthusiasts forget this one simple thing causing undue stress and potential injury to your neck and shoulders. Keep it safe and intense and you will have a rockin six pack in no time at all!

The SECRET to a Ripped and Super Strong Core: Stabilization

What if you could get your abs in incredible shape and strengthen your core to the max, without ever doing ONE exercise? Believe it or not, you can.

First of all, unless you are brand new to the exercise WORLD, you probably know one simple fact of life about your midsection. Working out your abdominals won’t give you a ripped midsection. Fat is a layer over the abdominal area and until you get rid of that, you could work out on just your abs all day long and still notice a huge difference. Once you get rid of that layer of fat though, you may be left with a flat, but less than exciting set of abs. You see, your abdominals are involved in just about every type of movement you make at least to some degree to you really have to work them to get them to grow and become defined. The good news is, the work you do doesn’t always have to be incredibly intense, but instead, be incredibly consistent and focused. This is where stabilization comes in.

Ok, so, you know how you see folks wearing weight belts when they are lifting or even picking up packages for those that are delivery drivers? Well, most of the time, those belts are useless. Why, you ask? Well, your core IS your weight belt so when you wear one, you are just saying “I will let my body have a break and let this piece of leather do the work.” This is wrong thinking. Our bodies are DESIGNED to protect us; we just have to develop them properly and then use them the right way. Let me give you an example. Let’s say I am going to pick up a heavy package. I could wear a weight belt, but then should I just let my lower back and abs be loose since I have a belt to help with the load? No! By STABILIZING your core, and contracting your abdominals and lower back, you can pick up that weight with no problem and stay safe. That is what your body is DESIGNED to do.
Most people simply have underdeveloped core muscles AND don’t engage them properly when doing physical exercise. The cool thing is, just by engaging these muscles we work them at the same time!

To become an expert with stabilization takes a bit of practice, but it is fairly easy to do. Simply stand up (you can stabilize in any position, but standing up helps focus concentration initially). Now, focus on contracting your abdominal and lower back muscles WHILE breathing normally. It may seem a bit difficult at first, but here’s a little trick. Simply breathe IN through your nose out through clenched teeth so there is a HISSING sound. When you are doing this, push in your abs and you will feel them contract…focus on keeping them tight while breathing in and out.

Now that you are getting the hang of it, practice stabilization no matter WHAT you are doing. Walking down the street, picking up your kids, and of course, lifting weight and doing any type of exercise are just a few examples of how stabilization will support your daily activities. By contracting these muscles, you are forcing blood into them and actually exercising them at the same time. After awhile, you will notice increased definition in this area and your core will tighten immediately with very little thought to make it happen. Guess what? Now you have your OWN built in weight belt! Stabilization really is the secret to a fantastic set of abs and an incredibly functional core. Your core was made to protect this incredibly important area of your body. Make sure to practice this technique and you will stay health, and look much better!

Kettlebells are one of the greatest, if not THE greatest tools for developing core and overall body strength. If you heard the word kettlebell and said “what is a kettlebell?” Then listen up:

Kettlebells look like bowling balls with handles coming out of the top. They originated in Russia hundreds of years ago, and they have been used by strongmen to develop serious muscular strength and endurance ever since. The kettlebell was just recently introduced into the US and has been having a tremendous impact on everyone who decides o pick one up and give it a go. So, how do kettlebells help build core strength?

First of all, the beauty of the kettlebell is in its design. Because the handle forces your hand further away from the bulk of the weight, the center of gravity is always off requiring your core to do work throughout just about any kettlebell exercise thereby increasing the affect it has on your body. Compare this to a dumbbell that features weight distributed evenly on either side of a handle. Kettlebells are much harder to manipulate because of their design, which in terms of developing cores strength is a GOOD thing.

The next feature of the kettlebell that makes it such a great core developing tool is how you use it during a workout. The main exercise of the kettlebell is called the SWING. The way it is performed is by swinging the kettlebell through your legs and then thrusting your hips to swing it forward and up to or even above eye level. To properly perform the exercise, you will squat as you swing downward, and stand straight up and the bell moves forward and up, keeping the arms extended all the while. To demonstrate the physics of how incredible this exercise is, picture in your mind a large trebuchet. (a trebuchet, for those who are unaware, is a centuries old battle weapon that would use a counterweight of hundreds or thousands of pounds in order to launch rocks and other debris into enemy territory using a long arm with a basket or sling attachment.) So, if you think of YOURSELF as the trebuchet, your core is the bulk of the machine and must perform all the work in order to move the ammunition (in this case the kettlebell) through the air. The more efficient and strong your core is, the easier it will be to swing the bell through space, and the greater and greater weight you will be able to handle.

Watching someone swing a kettlebell does not look difficult at all. The first time you swing one, while you will notice that you do start breathing heavily, you may not think you are getting a true muscular endurance workout…until the next day that is. Swinging a kettlebell will tax your thighs, your calves, our abdominals, your lower back, and possible even your shoulders and arms. In addition, the exercise itself is an incredible fat burner as well. One simply motion that will help build a rock solid core as well as strip away pounds of fat. If this is your goal, go pick up a kettlebell today and get to swinging!

Pilates for Core Strength

Until the mid 90’s the core conditioning routine that I had consisted of the typical sit up benches and military training I previously did. In an effort to expand my “toolbox” of knowledge, a Master trainer had a class certification available that included Mat, Chairs and Barrels, Reformer and the Cadillac. I was in a class with mainly women and few other guys. I stood out as the “bodybuilder” –“military bearing” posture body type upon assessment protocol.

When demonstrations were needed, looking back, it became obvious that my strength with larger muscles than my class mates, made some movements easy…but most other movements that required finesse, very difficult. To further “close me on the deal “ of Pilate’s certification, the master trainer promptly signed up with me to do some regular one on one session’s in the gym. He easily blew through the workout…with unreal total body strength. My little ego was challenged, but I signed up for the class. Several thousands of dollars later I can honestly say that Pilates is and was a very welcome add to my fitness education journey.

Many who have not experienced Pilates firsthand compare it to Yoga, and while there are some similarities with the mind-body connection, Pilates is a much more active exercise. While Yoga revolves around poses and stretching, Pilates truly relies on using your body weight for strength and conditioning moves that focus on, you guessed it, your core. Each movement is slow and controlled and will focus on the particular muscles of every part of your body. Most movements are compound in nature so that rather than focus on simply your biceps for example, an arm movement may incorporate the biceps, triceps, and shoulders as well. Some of the leg lifts, while incredibly simple in appearance, provide an amazing workout for your upper thigh and hip area, helping to further strengthen this often neglected area of your core.

There are two main types of Pilates you can choose to participate in. One is mat Pilates, which by far the most popular in which you use your body weight to move through graceful yet challenging movements to develop overall body and core strength. The other is on the Reformer, a machine with springs and pulley’s on a rolling bed supported by a rail like frame, which you use a to take you through a series of movements for shoulder and pelvic stabilizers . Both forms are incredibly challenging and provide a workout unlike any other.

While performing Pilates, your body and mind can go into a meditative relaxed state because of the fluid and grace of the motions, but make no mistake, you are doing some serious exercise, and if you forget while you are doing it, your body will remind you the next day.
Because every movement in Pilates is slow, controlled, and requires steady breathing throughout, your abdominals and lower back will receive a fantastic workout. Many who try Pilates become hooked and notice immediate changes in both their strength and flexibility as well as the definition in their midsection. Originally, Pilates became a popular warm-up and stretching and strengthening tool for ballet dancers, but now, millions of people from all walks of life have taken up the practice of Pilates including martial artists, boxers, and even some of the top names in the sports of football and basketball.

One of the most beautiful things about practicing Pilates is that the gentle nature of the exercise makes it perfect for people of any age to practice. It is incredibly safe and will provide results for those ages 8 to 80, and even beyond. If core strength and development is what you are after, sit in on a Pilate’s class and discover what millions of others have: Pilates is one of the most effective core strengthening exercise programs ever developed.

Hanging Leg Raises: A Superior Core Workout and MORE!

When you are ready to start training, one of the best things you can do for your body is make sure to include compound movements.
Compound movements, which will hit a variety of muscle groups at the same time, allow you to work out much more efficiently. By working several muscle groups at one time, you will burn more calories and build muscle tissue much more quickly than simply specializing on one at a time.

One favorite for many ab gurus is a compound movement called the hanging leg raise. This as a compound movement comes as a surprise to some because most people simply think of this as a simple ab exercise…An ab workout that usually hurts and is difficult that is, leading to many staying away from this extremely effective exercise.

So, what muscles are hit with hanging leg raises? Let’s start with your grip. When you grab the bar to perform hanging leg raises, you will want to engage a strong grip. This will work to build superior grip and forearm strength, especially as your reps of hanging leg raises increase. Once you get to the point of doing 20 or more hanging leg raises, you might have to depend on your grip and forearm strength for a minute or more.

Secondly, once you engage your grip, squeeze your lats as well. Your lats will get a great workout during hanging leg raises and once you get used to performing them, you can keep your lats fully engaged throughout the entire exercise.

Moving on, the next part of your body that will benefit from this “core” workout will be your hip flexors. These often overlooked areas of your core will get a terrific burn.

The last area to be hit will be your abdominals of course. Your abs will really receive a fantastic workout from hanging leg raises and those who start doing them regularly in their workouts often stop doing crunches altogether. The combination of the multiple muscle groups that are hit as well as the amazing ab workout you will get convert many to become solely devoted to this exercise as the basis of their core workout.

Performing hanging leg raises is simple. Simply grab onto a horizontal pull-up bar and hang. This first part is vital because this is the time you want to grip the bar tight and engage your lat muscles. Then, stabilize your core. Finally, slowly raise your knees to your chest and then bring them back down so that you are hanging fully extended once again. The first few times you perform hanging leg raises, your grip may fail before your abs do. This is fine because your abs and core will progress right along with your grip strength. Soon, you will be knocking out 15-20 hanging leg raises with ease. I can assure you this, by this time your core and specifically your abdominals will be REALLY strong. If you have been following a strict diet and doing some fat blasting cardio, you will probably own a seriously tight six pack.

There you have it, hanging leg raises. While others waste their time (and effort) by trying to focus on just their abs by performing hundreds of crunches, you can smile and know that just by knocking out 20 hanging leg raises, you will not only do more for your abs, but you will be hitting your entire core as well as other parts of your body as well.

Exercise Balls: Core workouts to the max!

I remember the first time I saw a demonstration utilizing the physio ball for rehab. The movements seemed elementary, until I got my dumb ass on the ball. Initially it felt obviously different, but the balance issue can be learned quickly. If you’re new to one of these little marvels, a few sessions will do. Learning proper foot and body position while on the ball can be mastered while providing a serious alternative to your normal abdominal routine.

The selection of ball is limited to what’s available and my suggestion is to avoid the typical ball at the corner sporting good store, unless you want to hurt yourself with the usual collapsing, not so puncture resistant ball. For your sanity and safety, the Duro Pro ball or Sissel ball that has an inflated capability to support a 250 lb male holding a pair of 250 lb dumbbells will more than suffice for most mortals. Now, some starting exercises that can build a good starting foundation can be…

Basic Crunches-Because you have to stabilize your body while performing the crunches, this staple core exercise becomes more challenging and in turn, much more effective. Simply lay down on the ball on your lower back and lift your shoulders and chest up and perform crunches as normal. You will feel the effects immediately and see exactly why exercise balls are such a cherished piece of exercise equipment.

Back Extensions-Again, a simple exercise made more effective by the aspect of the extra stabilization needed to balance yourself while performing the exercise. Simply get on your knees and rest your upper body on the ball. Then, raise your entire upper body a few inches into the air using the muscles in your lower back making sure to stabilize your abs while you breathe continuously.

Elevated Pushups-Don’t think pushups hit your core? Try this version using the exercise ball. Put your feet up on the ball and your hands on the ground and push out a set of 15-20 pushups. If you want to stay balanced on that ball you can bet your core, from your upper thighs, to your lower back, to your abdominals will be working. At one time pushups just hit the triceps chest and shoulders, but by adding the exercise ball, you incorporate your entire core.

Knee Tucks-While in the elevated pushup position, move back so your thighs are resting on the ball. Now, tuck your knees into your chest by rolling the ball towards you. This one simply movement will tax your abs immensely and give you a core workout you won’t soon forget.
Keep in mind, this is a very abridged version of all the exercises you can do using the exercise ball. This handy piece of equipment will allow you to perform an incredible core workout and do it safely at the same time. So, grab a ball and a pump and get to work utilizing one of the most effective abdominal and core workout devices developed in the last 50 years.