How to build a solid core? (For men and women)

Thinking of core strength can summon the belief that a pair of washboard abdominals is enough, but the core muscles not only include the abdominals but the hips, pelvis and spine. The core stabilizes the spine and supports the organs. A strong core also supports a healthy digestive and reproductive system, but unfortunately, crunches are not enough!

Overworking the abdominals can also pose a problem, as other core muscles are neglected. Associate professor of physical medicine and co-director of the Program for Abdominal and Pelvic Health at Rush University Medical Center in Chicago, Sheila Dugan, MD, explains “Your muscles deep in the abdomen get very short and tight, and the muscles on the outside of your hips don’t get any work.
Slack core muscles can increase the risk of irritable bowel syndrome (IBS), and this condition can increase with age. A 2008 study at the University of Birmingham in the United Kingdom discovered that patients with IBS who participated in frequent exercise experienced less stress, which is known to aggravate symptoms of IBS. Any form of exercise, including gentle walking, engages the core muscles.
Eat a Healthy DietFrequent bowel movements are an indication of a healthy colon, but fruits and vegetables that are low in calories, contain good levels of fiber, and encourage the elimination of toxic waste. Aim to eat at minimum of five different fruits or vegetables per day.Target Visceral FatVisceral fat is the dangerous fat that surrounds the organs. It can increase the risk of diabetes, cancer and heart disease. The best way to reduce levels of this fat is to exercise on a regular basis. Cardio training can burn fat during a workout, but any form of weight training, including machine weights, bodyweight, kettlebells or free weight training, engages the core muscles and burns more calories than cardio. Without correct form during any type of weight training the body is at risk of injury. Building lean muscle mass encourages a higher metabolism. Adding 1lb of lean muscle mass burns an additional 50 calories per day. 3500 calories equals 1lb of fat. High Intensity Training challenges the body so much that it can continue to burn fat for up to 48 hours afterward. This type of training reduces visceral fat.The Stability BallGym goers will notice the stability ball hiding in the corner of the room near the abdominal station. The stability ball provides a challenging workout to the core muscles. Excellent exercises to perform on a stability ball include:Press-ups: Balance the feet on the ball and perform a press up. It requires extra effort to maintain balance. Aim to perform ten. If you can, engage the abdominal muscles by slowly pulling in the ball to hip height before pushing out again. It provides a wonderful workout for the arms, back, shoulders and abdominals.Sit-ups: Pick up the stability ball with your ankles and lower it without the ball touching the floor. Raise the legs and aim for 20 repetitions. The stability ball provides resistance. Alternatively, sit on the stability ball and perform crunches. Again, the core muscles will be engaged as the body tries to remain balanced.The Plank: The plank is all round core strengthener, but try performing this exercise on a stability ball. Aim for 30-seconds and build up to a minute.

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