Core Strength - What is it and how do you get it?

One of the hottest buzzwords in health and fitness today is "core strength". Whether you're flipping the pages of any number of fitness magazines, surfing the worldwide web, or talking to others at the health club, you're bound to run into this subject time and time again!

So what is your core and how do you make it stronger?

Your core is comprised of 3 distinct muscle groups; your abs, the muscles of your lower back, and your hips. Totaling more than two dozen muscles in all, your core is responsible for stabilizing your spine to keep your torso upright and for allowing your torso to bend forward, backward, side to side and rotational. Your core is extremely important as it is involved in every single movement you make, including standing and sitting upright.

Abdominals
Rectus Abdominis (aka six-pack)
Obliques (external and internal)
Transverse Abdominis

Lower Back
Erector Spinae
Multifidus
Quadratus Lumborum

Hips
Hip Flexors (tensor fascia latae, psoas, iliacus)

Training your core and developing a rock-solid midsection will not only make you look better (who doesn't like a six pack), but will help you perform better too!

You'll be able to lift more! A stronger core supports your spine, making your entire body more structurally sound. That allows you to use heavier weights on every exercise.

A pain free back! Research suggests that when men followed a 10-week core workout program, they experienced 30% less back pain.

Main Moves to Train Your Core:

Plank
Side Plank
Mountain Climber
Swiss Ball Jacknife
Prone Cobra
Hip Crossover
Situp
Decline Situp
Crunch
V-Up
Medicine-Ball Slam
Hanging Leg Raise

Chose two or three core exercises each day and perform 2 - 3 sets for each. Your core muscles can be trained more frequently than other muscles of the body and I would recommend 4 - 5 core training sessions each week.

Another great way to train your core is by adding instability to your traditional workout routine. You can do this by introducing Bosu Balls, Versadiscs, and Swiss Balls. A couple example exercises include doing dumbbell chest presses while laying on a swiss ball or doing dumbbell bicep curls while kneeling on a Bosu Ball.

As with all exercises, please be sure to maintain proper form and don't forget to have some fun!

Via: Men's Health