Weight Training – Core

7-core-weightlifting-exercisesWeight training for the core muscles is a somewhat new term in the fitness industry. It has been around for many years in the sports world and coaches and athletes have understood its value. Core strength training targets the muscle groups which help to stabilize the pelvis as well as the spine.

Types of Weight Training – Core Muscles

The core muscle group is considered to include the abdominals, the hips and the spine. Often people have the notion that the core muscle groups only refers to the abdominal muscles. It differs from other weight training routines, that is to say upper or lower body, as it works the lower back as well as the abdominals together. With core weight training the entire body works as a whole unit. It aims to concentrate on all of the muscle groups that stabilize both the spine and pelvis.

There is a wide selection of core weight training exercises that can be done to strengthen the core muscles. Some exercises include prone bridge that focuses on the trunk and pelvis, lateral bridge that uses a few different abdominal muscles, supine bridge focuses on the gluteal muscles which help maintain pelvic control. Other core weight training exercises include pelvic thrusts, Russian twists, lat pull downs, leg presses, leg squats, crunches, lunges, back extensions, deadlifts and chin-ups. Sometimes exercises on medicine balls and stability balls are used with core weight training.

Equipment Needed for Weight Training – Core Muscles

Core weight training exercises do not necessarily mean that a lot of equipment is required. However, there are some pieces of equipment that are truly valuable for use in strengthening the core unit. A medicine ball is one such piece of equipment that can be used in many different ways to target different muscle groups. Russian twists, sit-up throws, figure 8s and so on are all exercises that strengthen the core using medicine balls.

Stability balls are often used in core strength training. An exercise ball can help strengthen abdominals, the back as well as other more specific muscle groups. The exercises performed with stability balls also can challenge balance and overall coordination, giving an excellent total body workout.

Balance boards are similar to exercise balls. However, one side of it is flat so it can be used with the dome side up or down. Again, using the core unit to stabilize and balance on the balance board is the key.

These pieces of equipment mentioned are fairly inexpensive. Other core weight training equipment can include much more expensive pieces of equipment including weights, barbells, dumbbells, weight plates and so on.

Health Benefits of Weight Training – Core Muscles

With any form of exercise, there are health benefits and weight training is no exception. There are many health benefits of core body weight training. Some of these health benefits include: improved body control, improved balance, better efficiency of movement, increased power output from core muscles, increased muscle endurance, reduced risk of injury and improved athletic performance. Along with these benefits, often with core weight training, the abdominal muscles will become more toned. This is a benefit in itself but also it gives the exerciser more confidence as he or she can see the results.