If you watch any exercise show or listen to the little fitness stories they do on the local news programs, you will hear one term repeated over and over again – “core muscles”. Just a few years ago, it seems like no one ever mentioned the popular core muscles, but these days you can’t hit the gym without being deluged by core workout classes and other mentions of the popular core muscle group.

Photo: examiner.com

What are the core muscles?

Your core muscles are your abdomen and lower back muscles. Make sure that you don’t neglect your lower back when doing core exercises. So many people put heavy emphasis on their abdomen muscles, but never even think about the importance of their lower back muscles at all. You want the entire core – front, sides and back – to be healthy, flexible and strong to be truly fit.

Here is a great core workout plan that hits all three areas of your core to get a balanced workout.

• Swiss Ball Back Extensions. Grab an exercise ball (or Swiss ball) and place it on the floor in front of you. Kneel down in front of the ball and brace your ankles under something for stability. Interlace your fingers behind your head and slowly lower yourself forward on the ball. Slowly raise your upper body up, going through a very small range of motion that flexes your lower back muscles. Lower your upper-body slowly and repeat for several repetitions.
• Side Crunches. Lay down on the floor on your right side. Bend your knee in at a 45 degree angle. Interlock your fingers behind your head, like you do for a normal crunch, and slowly bend your shoulders and upper body to the side. This is a very small movement that hits the sides of your abdomen muscles very hard. Repeat several times, then switch sides and do it again.
• Sit-Ups. Regular sit-ups are a great exercise as long as you use good form. Have a partner hold your feet or brace them under a bench for stability. Slowly raise yourself up, keeping your movement strictly under control and driven by your ab muscles. Get to the top, lower down and repeat. This is a great, overall abdomen exercise that has been neglected in recent years.

Do this routine once a week for a month and then try adding sets on as your core muscles get stronger. You’ll love the results you get from having a truly fit core.

Written by David Reynolds of www.UltimateFitnessGear.com, your best source for the Insanity Workout. Get Insanity now.

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