Core Training - Exercises Part II

How do you train your core?

Core training should form a vital component of your fitness programme. Choose the exercises best suited to you to ensure you stick with it - remember this should be part of your everyday life. Power yoga, Pilates and Tai Chi all focus on the inner core musculature. You can also train your core on your own, at home or at the gym, with a variety of floor-based or stability ball exercises.

Good Posture

As with all exercise, you should train your core while in a good neutral posture. To find your neutral posture stand with your feet hip-width apart. Roll your shoulders up and then down, away from your ears, pulling your shoulder blades together. Lengthen your spine and neck, and keep your chin lifted. Contract your abdominal muscles by lifting your chest and pulling your belly button towards you spine. Make sure you're not tilting at the hips or pushing your bottom out - you should be able to draw a line from your shoulders to your hips to feet. If your posture is bad, relax into this position and take some deep breathes here. This is something you can practice anywhere, anytime.

Top Tips

Think slow and controlled

One of the most common errors when training the core is performing the movements too quickly. This can lead to injury in the hip flexors and lower back. Instead go slow and think strong. This will increase the intensity and the effect of the exercise.

Work your core every other day

Over- working your core muscles won't speed up the results, but you could risk injury from over-training. Instead train your core every other day, and certainly not if they are still sore from your last workout. Remember, these muscles surround your spine so treat them well.

Variety is vital

Your core musculature has several layers and regions, so include a variety of exercises to target all areas. This will stop you're muscles getting to used to the exercise, and will keep you motivated.

Breathe

Inhale as you relax and exhale as you contract, the harder part of the movement.

Stay in line Always keep your neck, head and shoulders in alignment and imagine you are holding a tennis ball under your chin. This neutral position will reduce stress on the spine and ensure you are using your core, and not your hip flexors or shoulders.

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