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Focus On Your Core Workout...

AbsDid you know that all movement starts from the core of your torso? This is why amputees still live very productive and fulfilling lives and can still function. The core is the most important part of the body. It houses the major organs in our bodies, the heart, lungs, stomach, etc..

All movement originates from what is known as the Transverse Abdominis. Anytime movement begins the Transverse Abdominis is the first muscle to fire. The Transverse Abdominis serves as natures weight belt. It stabilizes your pelvic area and supports your torso.

The difference with Core Workouts compared to most exercises is it trains body movements, not body parts specifically. Core Workouts involve focusing primarily on your hip, torso, pelvis and lower back movements. Your strength comes mostly from these areas.

Many athletes understand the importance of focusing on the core muscles which are key to all athletic movements which also helps improve the bodies resistance to injuries.

Here is a great video that gives you excellent examples of how to very inexpensively work that core using Swiss Balls in the privacy of your own home.


Below are some great example of Core Workouts that can be done @ home

Russian Twist

Lie on your Swiss Ball while holding a dumbbell or weight plate with your arms straight above your chest. Turn your shoulders to one side, return to starting position and repeat to the other side.

Core  Core

3 Sets of 10reps; Three times a week

Cable One-Arm Rotation

You can do this work out @ home using your stretch cable and sofa. (see pic) Grab the cable with your left hand, with your left knee on the floor and pull the handle to your left hip. Return back to starting position slowly.

Core  Core

3 Sets of 10reps; Three times a week

Swiss Ball Alternating Superman

Lie face down on your ball or mat with your arms stretched abone your head (like superman). Raise your right arm and left leg about 4-5 inches off the ground. Hold for a few seconds and relax. Repeat with the opposite arm and leg.

3 Sets of 10reps; Three times a week

Swiss Ball Forward Roll

Knelling behind the ball, place your forearms on the ball. Roll forward with simultaneous motion at the hip and shoulder joints. Hold for a few seconds and then roll backward, breathing out as you come back.

3 Sets of 10reps; Three times a week

Swiss Ball Hip Extention

Lay across the Swiss ball with your shoulders resting comfortably on the apex of the ball. Your head should be resting on the ball. Your feet should be shoulders width apart. Start with your hips up. Lower you hips towards the floor.

3 Sets of 10reps; Three times a week

Swiss Ball Oblique Crunch

Sit on Swiss ball with feet flat on floor. Walk your feet forward, while simultaneously rolling your body back onto the ball until you lower back is supported by the ball. Fold your arms and place each arm just behind each of you ears. Make sure your elbows point outward. Exhale as you bring your right elbow towards your left knee and crunch.Inhale and return to starting position.

3 Sets of 10reps; Three times a week

Swiss Ball Back Extension

Begin with hips and stomach on the ball. Place the balls of your feet on the floor. Your head should be in line with your spine. Pull your navel toward the spine to engage abdominals. Gently squeeze the glutes and the hamstrings. Exhale and extend back. Hold for a couple of seconds. Inhale and return to starting position

3 Sets of 10reps; Three times a week

Swiss Ball Hip Extention FOB

Lie flat on your bck on the ground. Place your heels on top of the ball resting arms by you side. Tighten your abs and glutes while digging your heels into the ball, and lift the hips off the floor until the body is in a straight line. Hold postiion keeping gluts and abs tight.

3 Sets of 10reps; Three times a week

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