Finding the Right Way to Strengthen Your Core

When it comes to fitness, perhaps the most important part of your body is your core. Consisting of a network of muscles in your abdomen and lower back, your core is involved in nearly any movement you make in your daily life. From lifting a laundry basket or small child to your cardio-kickboxing workout, you’ve got to have a strong core to perform these tasks with ease and control.
Essentially, a strong core can help you prevent injuries (particularly in your lower back region), and it allows you to have stability throughout your workouts and activities. Here are some proper ways to strengthen your core next time you’re at the gym.

1. The Knee Fold Tuck. Sit on a mat with your hands on the floor. With your legs slightly bent, place a soccer-sized ball in-between your knees. Then, lift your knees so that your shins are parallel to the ground, and extend your arms forward. Knees should come up to your shoulders, and your upper body should remain still. 3 sets of 15 to 20 reps. (See example: http://www.realsimple.com/health/fitness-exercise/core-strengthening-exercises/move-1-knee-fold-tuck.)
2. Swiss Ball Sit Ups/Crunches. Center your back atop the ball so that you are facing the ceiling. Then do sit ups or crunches the way you ordinarily would. If you need more of a challenge, try sit ups with a weight upon your chest. 3 sets of 6 to 12 reps. (See example: http://www.bodybuilding.com/exercises/main/popup/name/exercise-ball-crunch.)
3. The Bridge. On your back, have your knees bent and your feet flat on the floor. Engage your buttocks and lift up your hips, creating a straight line from your shoulders to your knees. Hold this position for at least five seconds, and then rest an equal amount of time. 3 sets of 8 to 10 reps. (See example: http://www.sparkpeople.com/blog/blog.asp?post=strengthen_your_core_without_wrecking_your_back)
4. Back Extensions. One of the best, simplest lower back exercises you can do in the gym. From a resting position, engage your lower back and straighten your body. Make sure you are flexing your abdomen and lower back, and relax your neck muscles throughout. 3 sets of 6 to 12 reps. (See example: http://www.bodybuilding.com/exercises/main/popup/name/hyperextensions-back-extensions.)
5. Side Plank. Start on your left side, balancing your body with your left forearm. Your whole body should be in a straight line with your left shoulder above your elbow. Tighten your abs, holding it for about 15 seconds. Rest for ten seconds. 2 sets of 2 reps (four for each side of your body, eight in total). (See example: http://www.sparkpeople.com/blog/blog.asp?post=strengthen_your_core_without_wrecking_your_back.)

Strengthening your core can be challenging because the process tends to be different for everyone. Next time you are visiting A4 fitness in Los Angeles, ask your instructor about their favorite core strengthening exercises. Depending upon the activities you do in your daily life, some of these exercises may be more beneficial to you than others, so be sure to try them all! 

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