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Total Technicians Athlete Training » Newsletter Articles » JUMP START


Core muscles are your muscles in the abdominal area, back, pelvic region and the hips. These are the muscles that keep your body stable while you are moving or doing activities. It is good to include core exercises in your training regimen so that you can strengthen your core, be stronger, have a good posture and have good balance. As you get older, your body weakens and you may no longer do some of the things that you can do before. If you strengthen your core muscles now, you will be more flexible when you get older and you can move fluidly without any problems.

Here are some tips on how you can do core exercises: 

  • Stretching. Just like with any exercise routine, you have to start with stretching to warm up your muscles. There are certain stretching exercises that are good for your core. One of them is the cat stretch. Lean on the ground on all fours. Your knees and hands should be about 6 inches apart. Start to pull your abdomen towards the ceiling while keeping your stomach tight. This mimics the action of a cat while stretching. Repeat this several times. Another form of stretching is the lying abs stretch. Lie on your back and extend your arms over your head. Stretch your body by reaching upwards with your hands and stretching to the other end with your toes. Hold the position for about half a minute.
  • Dumbbell squats. For this core exercise, you need dumbbells. Choose a weight that you are comfortable carrying. Stand with your feet shoulder width apart. Grab a dumbbell in each hand and let your arms hang on the sides. As you inhale, squat down and sit on an imaginary chair. Your thighs should be positioned parallel to the floor. As you exhale, bring your body back to the original position. Repeat 10 times for 2 sets. This core exercise strengthens the hamstrings and glutes.
  • Lying abduction. This exercise is for the hips and outer thighs. Lie down sideways on your exercise mat. One leg should be on top of the other. Use your hands to balance. Lift the outer leg until you form a 45 degree angle. Hold the position for 2 seconds. Afterwards, lower the leg back to the original position. Do this for 10 repetitions and then do it on your other side.
  • Banana. This core workout will strengthen your abdominal muscles as well as your shoulders. Position yourself on the floor with your legs together. Place your hands stretched high above your head. Slowly lift your head together with your arms while lifting your legs too. Your body should form a curve. Contract your abdominal muscles and hold the position for half a minute. Do not forget your breathing when holding the position. Do this for several repetitions. 

These are some of the core exercises that you can do at home. You can also do core exercises in the gym by using equipment such as the captain’s chair, the abdominal crunch machine or the roman chair. 

By Jeffery Melton

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