Whether you are a serious athlete or just someone who is looking to get into better shape for health and appearance, you are probably focused on your core. From a visual standpoint, ripped abs are certainly a sight to show off and be proud of , but a strong core does more than just look great. Everything that you do, whether it is physical activity or your everyday job, comes from the power of your core. So why does it seems so difficult to get into shape?
Compensation is the number one reason why people can spend hours on their abs, and not seem to get any real results. Whether you realize it or not, even when you are performing core specific exercises, you are still pulling momentum and even strength from other parts of the body. Another factor is that ab focused exercises, such as sit-ups and crunches, are only working one or two layers of the abdominal muscles. This not only means that other muscles are compensating, but also that it will take that much longer for definition to show through.
Benefits Of Pushups For Core And Body
The best core exercises incorporate balance and whole body exertion in order to work out all layers of the abdominals, and also to counteract the tendency to compensate. The following five exercises target muscles in the front and the back of the core, and will give you better results over a shorter period of time.
• Mountain Climbers – As a plank form of exercise you are engaging your core in order to maintain balance, but you are also getting a cardio boost which helps to melt fat, and working the lower abdominals with the leg movements. Your triceps and lats get an iso workout from holding the position, and the overall exercise also helps with speed and coordination.
• Rocking Plank – Yet another balance and iso exercise that gets into the deep abdominals, and also strengthens the back and shoulders. The slower side to side movement of the hip touch to the floor helps to chisel the obliques, while the static hold works the entire core band.
• Spiderman Pushup – Again, the plank position engages the entire core, but this exercise gives you further strength in the arms, back, and core band. Basically, you are bringing your knee to your elbow as you lower into the pushup, and returning to the static hold as you press up to rest. Alternating legs helps you focus on your balance and on your form, and this exercise challenges the whole body without compromise
• Burpees – Along with mountain climbers, this is another great full body, core activity, with a jolt of cardio to get rid of stubborn fat deposits. Practicing burpees with an attention to both form and speed will give you the most bang for your time, while adding a tuck jump at the end also ramps up cardio, further engages your abs, and also offers better strength for attaining height in jump shots.
• Side Planks – All plank and pushup exercises force you to engage the core while working out your other muscles. While side planks are ideal for the obliques, they also engage the deeper abdominals, especially lower ones. A static hold is enough to get a good strength workout, but hardcore exercise enthusiasts can make this pose even more challenging by adding a leg lift or a side crunch by bringing the elbow to the knee.