Weights

Basic Weights # 2 Core

All your power and explosiveness comes from the core. The very base of a strong foundation for weights and maintenance is having a solid core to work from. Many people over look the importance of working on the core body other than trying to look good but, the core is much more than your abs like many instantly think when they hear this word. In order to have a solid core all aspects need to worked. The main role of the core is to support the upper body, and more importantly the spinal column. If the muscles are not strong enough to support the spine sufficiently then you may well exceed the boundaries of the limited degrees of movement possible, resulting in injury to the ligaments. The body is a fine tuned machine so in order to have it working at its optimum level the body needs to be in tune and balanced. BALANCE is a big part of working out and preparing the body as unbalance will create a greater stress for another part of the body having to compensate for the weakness. This is often why people suffer from lower back pains.  

To begin this aspect of my blog i will only be giving two basic workouts to just get the body used to working on the core. One will be for the Abdominal's and the other for the Back. This will just be for a few days to help your body adjust to using these muscles. Then the exercises will evolve and begin using more areas and tougher exercises 

will begin to challenge your core.

Sit-ups

Find something to anchor down your feet such as dumbbells or even slide your feet under the sofa if you are going to do these exercises at home. Begin to do 4 sets of 30 sit-ups as this will work on strength and conditioning for the abdominals. Right now we want push your abs but we want to have some endurance so the muscles get used to worked for periods of time. take a roughly 45-60seconds rest inbetween each set to recover. DO NOT RUSH the sit-ups as the technique is more important that anything. Control the whole movements as if you just try to go threw the 30 as quick as possible not only will you not be getting the most out of the exercise but you will risk injury.

Plank

This works a mixture of both abs and the back as it involves holding the body rigid and parallel to the floor. Begin laying on your stomach and then raise on to your elbows and toes so that it looks similar to a push up. The focus of this is to keep your body straight, your shoulders, hips and ankle should all be in one straight line. It helps to keep your head in line too so your whole back and neck become involved in this exercise. Hold this position for 2minutes and repeat this 4 times. For this exercise take a 2minute rest between sets to recover and prepare. Stay strict with yourself and make sure your manage, control your body and keep the straight lines for best results.