Building A healthy core
Sometimes we forget about how to stay healthy and don’t realize how easy it is to get out of shape. Today we are going to talk about how important it is to keep a healthy core. Some of you maybe wondering what we mean by core, this is your mid section or abdominal section. As we age our core area gets weaker generally from lack of exercise and activity. Having a weak core can cause several issues with overall well being, such as back problems and poor posture. Having a weak core can really wear you down and most people don’t even realize they have an issue with this area. Not to mention a weak core normally equals a little jiggle in your belly area. So how do we strengthen this vital area to prevent these issues? Well its pretty simple actually, see just about every exercise we do hits the core area. So today we will give you a simple routine to day daily that will help strengthen this area and help you start living a better life.
# 1 exercise is Squats
Front squats will help build your legs and strengthen your core area. Since you are just starting out we suggest starting with air squats for a few weeks and then jumping into some weighted front squats. You will want to keep your rep range in the 12 to 15 range for 4 working sets. You can do this at home with some cheap dumbbell weights you can get at Walmart really cheap. You may need 2 or 3 different weight ranges in order to keep progressing as you move forward. Do these 2 times a week with 48 hours rest between days.
Now these can hurt your back so be careful, the thing is you don’t have to go up very far when doing this exercise. Just lift your shoulders off the ground and curl your stomach in and blow out all of your air. Now hold for one second and repeat. I would do these daily for 50 to 100 reps, start slow and move your way up to your goal of reps.
#3 Over head Dumbbell press
Using your dumbbell you got from Walmart do 4 sets of standing DB presses for 12 to 15 reps focus on your shoulders and keeping your core tight during the entire exercise. Do these twice a week with 48 hours rest between days.
#4 Leg Raises
Do 3 sets of 10 leg raises every day to help strengthen those lower core muscles. Do these in the morning and your crunches at night.
Do 3 sets of 15 reps with each leg and be sure to concentrate on keeping your core tight during the entire set. Do these 2 times a week with 48 hours rest between training days.
Combining all of the above exercises together will help you strengthen your core, we do suggest doing some good cardio training for overall conditioning. We hope you enjoy that healthier midsection!