Core exercises are just as important as the name implies – they workout the core of your body, which benefits the rest of your body as well. Your core area are the muscles around your trunk and pelvis. Good core stability means that the muscles in your pelvis, lower back, hips, and abdomen are all working together, which in turn makes it much easier to do a lot of things. For example, when you have good core strength, you will find it easier to play golf or tennis and even to tie your shoes! You will have better posture, and you greatly reduce your risks for lower back pains or injuring your muscles. Sadly, however, most people think they just need to do a few sit ups or crunches to work out their core, and by doing so, they severely neglect that muscle group. Fortunately, there are a lot of easy core exercises you can do – right from the comfort of your own home, if you like – to strengthen your core area.

First, there are the standard core exercises, the ones most of us learn to do in grade school. These include squats, push ups, sit ups, and crunches that target your abdominal area. If you are looking for some more intense core exercises, then first up is the bridge. To do this exercise, you need to lie on your back with your knees bent. It is very important to keep your back in a relaxed, sort of neutral position – no arching your spine or pressing your back into the floor! Next, tighten your abdominal muscles and lift your hips off of the floor so that they are aligned with your knees and your shoulders. Hold this position for three seconds (count them out: one Mississippi, two Mississippi, three Mississippi), then slowly return to the starting position, and start all over again.

The second type of hardcore core exercises are segmental rotations. Again, begin by lying down with your back in a relaxed position and your knees bent. Tighten your abdominal muscles once more. This time, however, you are going to let your knees slowly fall to the left while keeping your shoulders on the floor. Do not stress yourself too much – only let your legs fall as far as is comfortable for you. When you are doing it right, you will feel the tension of the stretch but you will not experience pain. Hold for another three count, return to the starting position, and then repeat, this time lowering your legs to the right.

The last set of core exercises are quadrupeds. For this exercise, you begin on your hands and knees. Your hands should be directly below your shoulders and your head and neck should be aligned with your back. Start off by tightening your abdominal muscles, then lift your left arm off the floor and reach ahead. Hold for a three count, then lower your left arm and repeat the exercise using your right arm. Once you are back in the starting position, this time, you are going to raise your left leg off the floor. If you feel yourself falling off balance, just tighten the muscles in your trunk area. Hold for a three count, go back to the starting position, and do the same with your right leg.

Do these core exercises regularly, and you will be on your way to a strong, healthy core – not to mention some serious six-pack abs!

Article by Dominic Ferrara, on behalf of http://NewsorReviews.com/articles/beauty Check out our “Beauty” category of quality articles.

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Technorati Tags: core 4, core exercises, core4, diet, LEAN, lose weight, nutrient fusion, strength training, weight loss

Your choice of core exercises can mean the difference between great progress and definite results with your core training program or not getting any results at all.

There are hundreds of muscles in the core of your body – the abdominals (all layers), lower and mid back, pelvic region, obliques and the popular ‘love handle’ areas are loaded with muscles of all different sizes, shapes, lengths and angles – which require specific exercises to produce the desired strength training effect for optimal fitness.

The following exercises can serve as a core training primer for beginners or they can be added or substituted into your current core workout routine.

1 – Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.

2 – Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.

3 – Lying face up with knees bent, heels on the ground and toes pointing up. Lift your butt off the ground to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty, ten on each side.

If this exercise sequence is too easy, go through it again and see how you do. If it was too challenging, decrease the number of repetitions to about five and do this every other day. Gradually increase the repetitions as your core gets stronger.

A big mistake many people, even trainers, make is to mimic the abdominal routines of bodybuilders or power-lifters. The problem with that is most people are not bodybuilders or power-lifters – and these people tend to over-train anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.

This happens every day to people who try to exercise without proper guidance and it’s one the reasons why physical therapists are so busy!

The proper workout must be designed to provide the most effective exercise training stimulus to the entire midsection, in the shortest amount of time (because we are all very busy people, right?), with minimal risk of injury. The problem is it is extremely rare to find an abdominal and core workout routine that fits all of these criteria.

These are the exact principles I follow when training my personal, one-on-one clients AND they are the same principles I follow in my own fitness training workout program. Structure your own program according to the principles outlined above, with the proper selection of core exercises for effective and safe results.

Joey Atlas, M.S. – Exercise Physiology, is the creator of ‘Abs of Stone – Core of Steel’, a complete fitness program of Core Strength Exercises & Workouts

Also visit http://www.AbsofStoneCoreofSteel.com/Core.html for more tips and information

Article Source: http://EzineArticles.com/?expert=Joey_Atlas

Technorati Tags: core 4, core exercises, core4, diet, LEAN, lose weight, nutrient fusion, strength training, weight loss

The Biggest Loser is one of my favorite television shows today!  Every week I watch and learn.  The Core 4 Weight Loss System can help you become a “biggest loser” in your own weight loss/dieting journey.

One of the main keys to remember is that you didn’t put on those extra pounds overnight, and you can’t take them off that fast, either.  It will take time, endurance, hard work, effective dieting tips, nutrition, perseverance, just to name a few.

The greatest thing that I glean from the Biggest Loser is that health is really in our own hands and our own control.  Many contestants have gone on the show with dozens of prescription medicines for heart disease, high blood pressure, high cholestrol, diabetes, etc. and then left the show with a clean bill of health from the Medical Doctors that were monitoring their progress.  Let that be a lesson to everyone.  Your health is up to YOU!

The Biggest Loser 7: Couples

Carla has lost 87 pounds, and plans to break the record for weigh loss by a female contestant.

Dane Did Not Run That Marathon

Let‘s go back to the latest episode of The Biggest Loser:

Is “The Biggest Loser” Running from Reality?

One could say losing weight and maintaining weight loss is a marathon, not a sprint. So, imagine the irony when the word got out that Dane, one of the eliminated Biggest Loser contestants shown completing a marathon on a recent episode

Are you angry with “Biggest Loser”?

The Biggest Loser Couples recap and review for March 3 2009. Learn who was voted off and sent home.

Technorati Tags: biggest loser, diet, LEAN, lose weight, nutrient fusion, weight loss