Beware of diabetes!
Nowadays, we’re facing lots of obesity. It is eventually will kill us slowly. As you know there are a lot of diseases caused by obesity. And we have to prevent that and change our lifestyle by doing a healthy diet and start exercise. Starting right NOW!

What is Core Exercise?

                               


Core exercise routines are considered an essential part of any fitness regime. The theory is that a strong core will strengthen your back, flatten your stomach and improve your posture. Others will even tell you it will enhance your performance by adding to explosive power from your center. Is this true?

The Plus n Minus of Core Exercise Routine
Whilst I agree that well developed muscles can do all of the above I would argue that many routines to develop core muscles may actually do more harm than good. Why? Surely the popularity of these exercises proof they work. Body should not be trained using isolation techniques. A number of top sports experts also question the use of core exercise routines. The idea that strengthening the traverses abdomens muscles can help strengthen the back is based on research on people with a pathology causing back conditions.

Many people believe the repetition of these routines create unnecessary tension in the abdominal and actually weaken the back by preventing natural coordination. Many exercises involve adopting an 'unnatural' position and working individual muscles in isolation - not how you body would normally function.

If you have a back problem activities that improve your muscle endurance and coordination are far more beneficial than core exercise routines.

Build up Your Core Correctly
In place of using muscle isolation techniques to develop your core why not try a more natural way to develop total coordination and work your core muscles at the same time. These are a core exercise routine that is not only kinder to your body but is also enjoyable! If it's enjoyable you are more likely to stick with the program and get the results you are looking for.

Playing a sport involving natural movements is more that sufficient to ensure you stay in shape and work all your muscles together. But if you really want to do core exercise, you have to do correctly. Why? There has been some controversy over abs crunches. Do they work or not? The answer to that is, "It depends".  You cannot tone your stomach and abs without an overall change in your diet and full body exercise. And if you're trying to get a six pack, you need to get your body fat down to around 10% or less. You also cannot eat anything you want and finish off with abs crunches to work off all the fat you consumed for the day. It doesn't work that way because you are adding muscle and fat to your middle at the same time which can cause your stomach area to grow even larger. You've got to work on changing your eating habits with lots of protein and less fat, and then you'll find that the crunches will be more effective. Also make sure that your abs crunches are done in small quantities of controlled movements with short rests in between. The more consistent you are, the better your results will be

How to Do Core Exercises
Your core is the midsection of your body that helps you stay stable and upright. Your lower back, glutes, abs and hips are all of the parts that are considered your core. Keep your core tight during these exercises by pulling your abs into your spine. Breathe deeply and relax your upper body while you perform core exercises.

1.       Keep your back in a neutral position as you lie on your stomach on the ground. Place your hands crossed on your chest and lie flat on the floor with your knees bent. Extend all four limbs and gently lift them up as high as you can. Hold this pose for as long as you can. Keep your core tight throughout, and breathe deeply as you hold the pose.

2.       Place your feet together as you lie on your stomach on the ground. Use a mat for your comfort. Put your forearms on the ground underneath you. Lift your body, putting your weight onto your forearms and toes. Keep your spine neutral and your core tight. This is called a plank. Hold it until you can no longer maintain proper form.

3.       Do a side plank by laying on your side with your feet together. Keep your hips in line with one another. Place your weight on your lower forearm as you lift your body toward the ceiling. Keep your abs tight as you hold the position steady as long as you can. If it's too difficult to hold this position, modify it by putting your top foot on the ground in front of you for more stability.

4.       Lie on the floor with your legs up at a 90 degree angle from your body. Place your hands behind your head. Using your abdominal muscles, crunch your body up. Lift your shoulder blades off of the ground without bending your neck forward. Lower back down to your shoulder blades and lift again. Repeat as many reps as you can to work your core.

Abdominal Exercises and workout need not be such a problem, in the end of the day it is only you and your true commitment to your health and you looks that makes this difference, you do not need to work three or four hours in the gym to have the body you want, and the one that you can have.

The Rules of Core Exercise:

1.       Some people like to place their hands behind their head but this is not the ideal position because you can strain your neck.  What happens is when you get tired you have a tendency to pull on your neck (rather than your abs) to complete the exercise.

2.       Repeat this process 20 to 25 times and rest for about 90 seconds.  Then perform 2-3 more sets of crunches with 90 second rests between each set and you're done for the day!

3.       Always do a small amount (20 to 25) controlled movements at a time.  You should really feel your abs muscles working by the time you hit 20. If not, you're not working your stomach and abs the way you should.  Remember to focus that movement right in your middle section.

4.       If your neck feels more worked than your middle section, you're not doing the crunches properly.

The Reverse Crunch
This exercise works the lower part of your abdominal.

1.       Start by lying on your back.  Bend your knees slightly with your legs in the air and cross your ankles.

2.       Place your arms on the floor along side you. Rest your head on the floor while keeping your back straight.

3.       Gently lift your hip up as high as you can. Hold this pose for as long as you can. Keep your core tight throughout, and don’t forget to exhale as you hold the pose.

4.       Hold this position for about 2-3 seconds and really squeeze or crunch your abdominal muscles while keeping your head and shoulders on the floor.

5.       Slowly lower your hips back to the floor as you inhale and repeat the process.

Again, you should really feel your lower abs working after about 20 to 25 abs crunches.  Take a 90 second rest after your first rep and then do 2 to 3 more.