Core Exercises for Men

Did you fitness freaks know that your core of the body is the center where all your body movements emerge from. Core exercises should be an important part of everybody's fitness regime, yet many people are unaware about it and so core exercises are often neglected. The core of the human body is located around your trunk and pelvis. You can also call it the center of gravity for the human body. If you have a strong core you have a strong back, controlled physical movements, a more balanced center of gravity and more stamina for sports activities. With a stable core the muscles in your hips, abdomen, lower back and pelvis work in concord. This also makes your spine strong for handling any physical activity.

Core Strengthening Exercises for Men

Hand Side Bridge: Lie on your side, place your forearm on the floor under your shoulder to lift you up. Your feet should be stacked. Constrict your core, with the help of your forearms lift your hips until your body is straight from shoulders to ankles. Hold this position for 50 seconds or a minute, then repeat this for the opposite side. Contract your butt muscles and abs forcefully to maintain this straight position.

Using Medicinal Ball with Exercise Ball: Sit on the exercise ball and hold the medicinal ball with your both hands. Raise the ball towards the ceiling on the opposite side. Now bring the ball back down to the same side. This exercise is mainly for core stability training.

Crunches: Crunches are performed in many different ways and they one of the best exercises for abdominal muscles. Lie on your back on an exercise mat with knees at a 90 degree angle. Place your hands by your side or at the back of your head for support. Now lift your torso using your abdominal muscles. Make sure that your head and back are straight. Return to the starting position slowly without releasing the tension on your stomach.

Cable Kneeling Chop: Choose a high pulley cable and hold the end of the rope with both hands. Kneel on your right knee, your left knee should be towards the sack. Pull your hands towards your chest as you will rotate your torso away from the sack. Leave the pull slowly and return to the starting position. Remember to keep your torso straight as you stretch your arms away from your body.

Plank with One Arm: It is often referred as the still push up position. Lie on your stomach with your forearms on the floor with your feet, shoulder wide apart. Keep your trunk firm, and raise your right arm forward towards the right. Hold for 2 seconds, then lower and repeat it with your left arm. Make sure that your elbows are bent 90 degrees under your shoulders.

Glute Bridge: Lie on your back with your knees bent and your arms and heels on the floor. Lift your heels up and tighten your glutes, so that your body is raised in a straight line from shoulders to knees. To make it more effective, lift a knee towards your chest, bring the knee down and repeat it with your other knee. Make sure your hips don't droop anytime during the movement.

Tips for Doing Core Exercises:

• Always take advice and help from a trained professional. It's a good idea to have a fitness expert or your physical therapist to guide you on how to perform these exercises.
• Choose exercises that get your core muscles to work at the same time.
• Always breathe freely while doing your core exercises.
• When you get tired, take a break and move on to the next exercise. If you do some intense training on your core muscles, at least give them a day to recover.

For excellent results do these exercises thrice a week. Always take help from a professional if you are a beginner.