Articles Comments

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

Filed under: Newsletter Articles · Tags:

1,627 Responses to "JUMP START"

  1. It’s a pity you don’t have a donate button! I’d without a doubt donate to this excellent blog! I guess for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to fresh updates and will talk about this site with my Facebook group. Talk soon!

  2. Good day! I simply would like to give an enormous thumbs up for the great data you’ve got here on this post. I can be coming back to your blog for extra soon.

  3. This is a great piece of writing! I am highly impressed with your research and writing skills. You have hit the nail right on the head with this information in my opinion. You are wonderful.

  4. I appreciate your writing talent and your uncanny ability to make clear, concise points. I agree with a lot of your unique views. Thank you.

  5. Awesome article! I want people to know just how good this information is in your article. It’s interesting, compelling content. Your views are much like my own concerning this subject.

  6. fashion says:

    This article must have taken you a lot of research time. I am enthralled with your interesting content. I agree with many of your views. This is very good writing.

  7. You make several valid points here that really got me thinking. I concur on many of your completely unique views. This is well-written content with a lot of great facts.

  8. The article has been most helpful. It’s very informative and the writer is very knowledgeable in this area and able to communicate the information effectively. It’s nice to read a good article on this subject.

  9. Finally a Blog, that even I understand.

  10. I don’t normally comment but I gotta say appreciate it for the post on this amazing one : D.

  11. I want to say “Way to go.” on this article. I really enjoyed all the useful information you included in your content. It’s engaging and solid data that is obviously researched and well-written. Thank you.

  12. Supplying us with factual information is so very important. I really need to have this information available and am very happy that I now have a source to go to.

  13. This article is an example of writing by someone who really cares about their content. I wish I could find more good reading like this online, but not all writers care as much as you.

  14. seo company says:

    Greetings I am so excited I found your blog page, I really found you by mistake, while I was looking on Askjeeve for something else, Anyhow I am here now and would just like to say kudos for a remarkable post and a all round thrilling blog (I also love the theme/design), I dont have time to browse it all at the moment but I have saved it and also added your RSS feeds, so when I have time I will be back to read a great deal more, Please do keep up the superb work.

  15. This post really made me think.

  16. Thanks for accepting my comment. I love your website.

  17. This material is quite obviously well-researched and well-written. I think this article is full of valuable information that is presented in a unique way. If I were to rate it, I’d rate this a solid 10.

  18. Steel Barns says:

    Like your page, good reading, thanks.

  19. diet patch says:

    I’m speechless as to how great this article is written. It’s simple to understand and right on par with the topic. This is some of the best content I’ve seen.

  20. dumbbell set says:

    You have really done a lot of research for this article. It really shows in how you present your thoughts. You have kept your information interesting and original. Your talent for writing is truly amazing.

  21. This really answered my problem, thank you!

  22. whoah this blog is excellent i love reading your articles. Maintain up the good work! You know, many men and women are looking around for this information, you could help them greatly.

  23. This is likely the most informative article on this topic I’ve read lately. I agree and you’re on point. Congratulations for a job well done.

  24. Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between superb usability and visual appearance. I must say that you’ve done a excellent job with this. In addition, the blog loads super quick for me on Firefox. Excellent Blog!

  25. Halleluiah! I finally found information on this subject that’s not complicated or boring. Thank you so much for your article. It’s helped me a lot.

  26. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  27. If I could give you a prize for your article it would be a huge monetary award. You’re not only a gifted writer, you’re intelligent.

  28. Must read says:

    Nice information, many thanks to the author. It is incomprehensible to me now, but in general, the usefulness and significance is overwhelming. Thanks again and good luck!

  29. halloween says:

    This is awesome reading material! It’s packed with useful info that anyone can read and understand. I love to read articles by writers that truly care about the content they produce and share. Thank you.

  30. unlock 4.3.3 says:

    You have put great unique views in this content. I agree with many of your primary points. This information is clearly written for readers that enjoy very challenging content. This is perfect for us thinkers.

  31. This writer is truly amazing with the amount of knowledge conveyed, and the in-depth descriptions used in the information. The article written would make a wonderful start for a weekly newsletter posted on the web.

  32. Your content is nothing short of amazing. It’s been a long time since I read an article so well-written and easy to understand. Keep up the great work. Thank you.

  33. Your article has some heavy-duty information. That being said, it’s still easy to understand, alluring and sensible. It takes an excellent writer with great instincts to write content like this. Thank you for sharing this.

  34. Nice to be visiting your blog again, it has been months for me. Well this article that i’ve been waited for so long. I need this article to complete my assignment in the college, and it has same topic with your article. Thanks, great share.

  35. miley cyrus says:

    One of the more impressive blogs Ive seen. Thanks so much for keeping the internet classy for a change. Youve got style, class, bravado. I mean it. Please keep it up because without the internet is definitely lacking in intelligence.

  36. I’ve placed this article in my favorite’s menu so I can return to read it again. My first impression is that you are a talented and this is great content.

  37. Your article has piqued a lot of positive interest. I can see why since you have done such a good job of making it interesting.

  38. mutuelle says:

    I’m intrigued at how very engaging this informative article is, especially on this topic. You have hit the nail on the head with this information. Thank you for making your article so easy to understand.

  39. Sweet blog! I found it while searching on Yahoo News. Do you have any tips on how to get listed in Yahoo News? I’ve been trying for a while but I never seem to get there! Cheers Also, please check out my site

  40. Thought-provoking articles are few and far between from what I’ve been reading as of late. You have a real gem here. It has really created a lot of thought in me and I thank you.

  41. I will be new to your site and just put in about 1 hour and Half an hour reading.

  42. I’m not a college grad, but I have an excellent education behind me and am a big reader. My forte is in language arts and I am impressed with the material you have written here.

  43. I just added this weblog to my google reader, excellent stuff. Can not get enough!

  44. Nice read. I just passed this onto a colleague who was doing some research on that. He just bought me lunch because I found it for him! So let me rephrase: Thank you for lunch!

  45. Very beneficial approach. You might consider doing guest blogging in our blog my name is Saul Ray

  46. You’ve a terrific web page.

  47. Rarely I come across quality reading content that keeps my attention. This is an excellent, well-written and researched article that has given me many things to consider on this topic.

  48. I am a thinking person. This article makes a lot of sense as well as igniting great thought. You are a writer with a knack for making your content interesting.

  49. says:

    I was just talking to my partner about this very topic. You must be psychic or something!

  50. act scores says:

    I love lots of good input. I figure the more I learn the smarter I get. I’m in college and I can use this information.

Leave a Reply