Top Non Weighted Core Exercises

Written by Lynn Glenn  Normal0falsefalsefalseEN-USX-NONEX-NONEMicrosoftInternetExplorer4/* Style Definitions */table.MsoNormalTable{mso-style-name:"Table Normal";mso-tstyle-rowband-size:0;mso-tstyle-colband-size:0;mso-style-noshow:yes;mso-style-priority:99;mso-style-qformat:yes;mso-style-parent:"";mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-para-margin-top:0in;mso-para-margin-right:0in;mso-para-margin-bottom:10.0pt;mso-para-margin-left:0in;line-height:115%;mso-pagination:widow-orphan;font-size:11.0pt;font-family:"Calibri","sans-serif";mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin;}Top CoreExercises Using Only Your Body Weight

Non-WeightedCore Exercises (using only your body weight) arevery effective for developing your body's core's strength.  Many thinkthat conditioning the abdominals with Non-WeightedCore Exercises or Weighted Core Exercises alone will strengthen the body'score is over-rated when it comes to real core strength and conditioning. Thereality, abdominals have very limited and specific action.

Normal0falsefalsefalseEN-USX-NONEX-NONEMicrosoftInternetExplorer4/* Style Definitions */table.MsoNormalTable{mso-style-name:"Table Normal";mso-tstyle-rowband-size:0;mso-tstyle-colband-size:0;mso-style-noshow:yes;mso-style-priority:99;mso-style-qformat:yes;mso-style-parent:"";mso-padding-alt:0in 5.4pt 0in 5.4pt;mso-para-margin-top:0in;mso-para-margin-right:0in;mso-para-margin-bottom:10.0pt;mso-para-margin-left:0in;line-height:115%;mso-pagination:widow-orphan;font-size:11.0pt;font-family:"Calibri","sans-serif";mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin;mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin;}What Muscles Makes Up Your Body's "Core?"

The list of muscles that make up the "core" is notexact and different health and fitness experts include different muscles aspart of the "core." In general, the core muscles run the length of the trunk and torso; and when theycontract they stabilize the spine, pelvis and shoulder girdle and create asolid base of support. These coremuscles include:

ExternalObliques - External Obliques are the largest and the mostsuperficial (outermost) of the three flat muscles of the lateral anteriorabdomen. InternalObliques - Internal Obliques are the intermediate muscle ofthe abdomen, lying just underneath the external oblique and just above the transverseabdominal muscle. RectusAbdominis - The rectusabdominis muscle is a paired muscle running vertically on each side ofthe anterior wall of the abdomen. The rectus abdominis muscle is the most well-known abdominal muscle and is often referredto as the "six-pack" due to its appearance.ErectorSpinae - The Erectorspinæ is not just one muscle, but a bundle of muscles and tendons thatruns along your neck down to your lower back. TransverseAbdominis - TransverseAbdominis is a muscle layer of the anterior and lateral abdominalwall which is layered deep below the internal oblique muscle andwraps around your spine for protection and stability.Multifidus - The multifidus is a verythin muscle deep in the spine, it spans three joint segments, and works tostabilize the joints and rotate the spine. HipFlexors - The hipflexors are a group of muscles that act to flex the thigh bone in order topull the knee upward. Gluteusmedius and minimus - Gluteus medius and minimus are located at the side of the hip. Gluteusmaximus, hamstring group, piriformis - Gluteus maximus, hamstring group, and piriformis are located inthe back of the hip and butt area and down the back of the upper leg.Hipadductors - The hip adductormuscles are a group of muscles of the thigh.Why Core Muscle are Important

Core musclestabilizes the spine, pelvis, shoulder and provides a solid foundation formovement in the extremities. Coremuscles make it possible to move on two feet and stand upright. Core muscles help control movements,transfer energy, shift body weight and move in any direction. Strong coredistributes the stresses of weight-bearing and protects the back. Unbalancedand weak core muscles are linked tolow back pain.

Top Most Effective Non Weighted Core Exercises

Core exercisesusing only your body weight are the type of exercises many athletes and coachestoday rely on for regular core training. The following are core exercises many believe are the top core exercises for strengthening the body's core.

The Core Exercise: Stability Ball Stiff-Legged V Bends

Stiff Legged V Bends is perform exactly the same as theStability Ball Roll-Ins (described below), but with keeping your legs straightand moving your hips towards the ceiling. Stiff-Legged V Bends targetsthe central and lower abdominals. Perform exercise as follows:

From a pushup position, place yourfeet on the stability ball. Keep your arms straight and abs pulled in.With your legs straight, move yourhips toward the ceiling while keeping your abs engaged.Hold for 1 second, then slowlyreturn to starting position with keeping your abs pulled in as you extend yourlegs, so your back doesn't arch.Repeat.

Tips:  Thefocus of this exercise is completely on the abs and you should feel a strongmedial contraction. The further you roll out the more challenging the exercisebecomes. If you cannot hold yourself in a pushup position and place your feeton the Swiss Ball, start by lying with your stomach on the ball and walk yourhands forward until your legs are on the ball.

The Core Exercise: Stability Ball Roll-Ins

Stability Ball Roll-Ins is a very popular stability ballabdominal exercise which targets the central and lower abdominals. TheStability Ball Roll-Ins requires good to above average body strength. Performas follows:

Place your hands on the ground andthe top of your feet on the ball like you would at the top of a push upposition.Keep your hands in place, bend atthe knees with using your abdominal and bring the ball toward your chest. Hold this position for a second, andthen roll back out to starting position and repeat.

Tips:Focus on squeezing your abs throughout the movement. Keep your abs pulled in asyou extend your legs so your back does not arch. The further you roll out themore challenging the exercise becomes, with the most challenging position whentoes on the ball.

The Core Exercise: Supermans with a Twist

Supermans with a Twist is a great core exercise for the lower back using only your limbs asresistance. Perform exercise as follows:

Perform the standard Supermans bylying down on your stomach and raise your arms, chest and legs off the floorextending your arms front of you.At the top of the raise, twist toone side, return to center and twist to the other side, then back to centerposition.Lower torso back to the floor tocomplete one rep.Repeat.

Tips:  Holdeach position for equal amount of time before returning to start position. Itwould be good idea to alternate twisting with opposite side at the beginning ofeach set to work both equally. You can hold a light weight in your hand for amore advance movement.

The Core Exercise: Plank on a Swiss Ball

With the Plank on the Swiss Ball you have two possibleexecutions: You can place your forearms on the Swiss Ball with your feet on theground (instructions below) or you can place your feet on the Swiss Ball withforearms on the ground. Plank on a Swiss Ball is one of the best core exercises because of its advancemovement variations that you can add as your strength increases. Perform thecore strengthening exercise as follows:

Kneel on the floor with the ball infront of you and place forearms on top of ball. Lift your knees and extend your legsuntil only your toes are touching the floor.With keeping your abs and glutestight (do not arch your back) hold this position as long as possible.Relax, and then repeat for desiredreps.

Tips:  To increase the difficulty you can move theSwiss Ball from side to side slightly or resting one foot on top of the otherwith only having one foot on the floor. You can also do the exercises with yourhand on the Swiss Ball instead of forearms to increase difficulty. If you findPlank on the Swiss Ball to difficult, go back and practice the standard Plank.

The Core Exercise: Bicycle Abdominal Crunch

Bicycle Abdominal Crunch is among the top of the bestexercises for the Rectus Abdominus. Bicycle Crunch is not only a great exercisefor the Rectus Abdominus but also targets the External and Internal Oliques. Performthe core strengthening exercise as follows:

Lie flat with your back on the floorwith hips bent about 90 degrees and hands behind the head.Curl your body forward, like in acrunch, bring your left knee towards your right elbow and extend your right legout.Keep your shoulders lifted off thefloor and switch your crunch to right knee to left elbow and extend left legout.Continue alternating from left toright bringing opposite knees and elbows together while breathing evenlythroughout the exercise.

Tips: Remember to slowly but deliberately lift your shoulders off the floor and focuson the abdominals doing the work. Do not try to get your shoulders off thefloor as much as possible but to feel the abdominal contraction. You should notfocus on bringing your shoulder up with any other muscle group such as the neckand shoulder. The tempo and reps can vary for this exercise. Slow tempo withfewer reps helps more with firming. Fast tempo with more reps helps more withfat burning.

The Core Exercise: V-Sit

V-Sit is a great abdominal and core exercise that works the Rectus Abdominis, the ExternalObliques and Internal Obliques. The V-Sit will also engage the hip flexors. Performthe core strengthening exercise as follows:

Starting in a seated positionleaning back on your arms, contract the abdominal muscles and lift your legs upto a 45 degree angle.Reach your arms straight forwardtowards your shins as far as you are able.Hold this V position whilemaintaining good core posture and a strong spine for several seconds. Hold thisposition longer as you grow stronger.Return to starting position slowly.Just before you reach the floor,stop and hold the position for as long possible.Repeat the V-Sit movement severalmore times.

Tip: Makesure that you maintain a good core posture and a strong spine by contractingyour abdominals throughout the exercise.

The Core Exercise: Lying Glute Bridge

Lying Glute Bridge is a great exercise that can be performanywhere because only the use of your body weight is required. LyingGluteBridge targets the Rectus Abdominus and Gluteus Maximus. The SecondaryMuscles (Synergist/Stabilizers) use while performing the Lying GluteBridge areErector Spinae, Trasverse Abdominus, Gluteus Medius/Minimus, Hamstrings andAdductors. The Lying Glute Pushup can also be performed with your feet restingon top of a Swiss Ball. The technique use is the same for both, feet on thefloor or with using the Swiss Ball. Perform the core strengthening exercise asfollows:

Lie flat on your back on a mat withyour knees bent pointing up to the ceiling and your arms at your sides. Thefeet should be hip-width apart flat on floor (or Swiss Ball).Contract your abdominals, raise yourpelvis up toward the ceiling to a point where your body will be at a about a 45degree angle relative to the floor. At the top of the movement, be sureto really flex your butt for a one-count. Lower yourself to starting positionand repeat.

Tip: Avoidarching your lower back as you press your hips upward which normally occurs ifyou attempt to push your hips as high as possible. This can be achieved bycontracting your abdominal muscles prior to lifting, and keeping them engagedthroughout the lift.

The Core Exercise: Twisting Crunch

Twisting Crunch is a great variation of the basic abdominalstrengthening Crunch exercise. When performing the Twisting Crunch the obliqueswill also be targeted because of their involvement with this exercise. TwistingCrunch is one of the most effective exercises as it hits all of your stomachmuscle fibers at once when performed as follows:

Lie face up on the floor, legs bentand one leg cross over the other so ankle is on leg. With hands behind head, withoutpulling your head, exhale while bringing shoulder towards opposite knee i.e.,left shoulder to right knee, while contracting abdominals. Return, while inhaling, to startingposition without allowing abdominals to relax or shoulder to touch the floor.Repeat, then switch sides aftertarget number of repetitions have been reached.

Tips:Keep your head and spine straightly aligned. Use your abdominals and obliquesto pull you up as high as possible, not your hands and arms. Don't let yourshoulders touch the floor throughout the set, keep the tension on yourabdominals. Focus on really twisting your torso and feeling the contractionwhen you are in the top crunch position.

The Core Exercise: Side Plank

Side Plank is a great isometric exercise for building corestrength, and more specifically oblique strength. It is also a good balanceexercise. The primary muscles use while performing the Side Plank exercise areTransverse Abdominus, Gluteus Maximus/Minimus, Adductors and Obliques.Synergists/Stabilizers (secondary muscles) are Gluteus Maximus, Quadriceps andHamstrings.  Remember when performing the Side Plank exercise always keepyourself completely straight and hold the position as long as possible. Performthe core strengthening exercise as follows:

Start by lying on your side restingon your forearm and on the side of your foot with feet on top of one another.Place your elbow directly under yourshoulder, align your head with your spine and keep your hips and knee incontact with the floor.Lift your hips and knees off thefloor, keeping contact with the side of your foot and head aligned with yourspine.Hold for as long as possible thenslowly return to starting position.Alternate sides and repeat.

Tip: Do notsag in the middle, always stay perfectly straight. Complete this exercise infront of a mirror to make sure you are not letting your technique slip. You canincrease the Side Plank intensity by raising the upper leg off the lower leg orraising the lower leg off the floor and maintaining contact with your elbow andfoot of the upper leg only.

The Core Exercise: Plank

Plank is a great stationary exercise that helps strengthenthe entire core of the body. Primary muscles use while performing the Plankexercise Erector Spinae, Rectus Abdominus and Transverse Abdominus.

There are a number of Synergist/Stabilizers (SecondaryMuscles) use while performing the Plank exercise Trapezius, Rhomboids, RotatorCuff, Anterior and Medial Deltoids, Posterior Deltoids, Pectorals, SerratusAnterior, Gluteus Maximus, Quadriceps and Gastrocnemius. Remember whenperforming the Plank exercise always keep completely straight and hold theposition as long as possible. Typically, The Plank is done for 3 x 1 minutesets. As your strength increases you should be able to do 3 sets for 1 to 3minutes. Perform the core strengthening exercise as follows:

Lie on the floor on your stomachwith your elbows close to your sides and directly under the shoulders, palmsdown and hands facing forward.With your legs straight lift yourentire torso off the floor onto your toes and forearms. Head should be relaxedand looking at the floor.Hold this position while maintaininga stiff torso and legs, with no sagging or bending, for as long as possible.Maintain a stiff torso and loweryour body towards the floor before relaxing.Relax and repeat.

Note:an advanced technique would be to do the plank using a stability ball. Thismakes the standard plank movement harder.

Tips: Complete this exercise in front of a mirror to make sure you are not lettingyour technique slip. There are several advance variations you can use toincrease the Plank's difficulty. Two examples: Plank with leg lift and Plankwith arm lift. An easier version of the Plank would be to perform the movementon your hands rather than forearms.           

Honorable Mention Core Exercises: Lying WindmillsPushup PlankSupermans/Alternating SupermansButt RaisesHanging Leg RaiseIns/OutsReverse CrunchesScissor Kicks/Over-UnderSledge HammerWoodchoppersCrunches BottomLine onTop Non-Weighted Core Exercises

Core exercisesare just one part of a complete fitness program. Proper diet, aerobic exercise,strength training and stretching are equally important. Whether you're anexercise novice taking the first steps towards fitness or a seasoned fitnessfanatic hoping to optimize your results, a well-rounded fitness trainingprogram can help to reach your exercise goals.

Additional Training Articles 

For more great bodybuilding and fitness articles checkout this page. 

About the Author Lynn Glenn  

Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of48. Lynn Glenn is also an avidweightlifter who enjoys writing about hot topics in the areas of health, and fitness and developing furtherknowledge in the areas of disease prevention, nutrition, antiagingpersonal training. Lynn Glenn lives and trains in Southern California, and serves as atremendous inspiration for many "mature" weightlifters in the gymthat are trying to look better, feel better, and beat father time!  Tocontact Lynn Glenn, visit Lynn at http://www.musclemagfitness.ning.com/.

 

 

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