Core Strengthening Exercises: How to Strengthen Your Core Muscles At Home

The core of the human body is designed to originate full-body functional movement and provide balance, support, and stability for the entire body. Generally, when people think of strengthening their core muscles they usually only focus on exercising the abdominal muscles. However, the abdominal muscles are a very small part of the core, and have very little to do with the actual strengthening of the core. In reality, the core of the human body actually consists of many different muscles that run the entire length of the entire core. These muscles help stabilize the spine, pelvis and shoulders, and provide a solid foundation for movement in the extremities. Not only do these muscles help control movements, but they also assist in the transfer of energy and the shifting of body weight. A strong core distributes the stresses on the spine, helps maintain appropriate posture, and helps reduce back pain.

The major muscles of the core consist of both inner and outer muscles. The inner core is a group of very small deep muscles that are close to our spine and when they contract, they provide our spine with stability. These muscles include the transverse abdominus, the multifidus, diaphragm, and the muscles of the pelvic floor. The outer core includes the abdominal (six pack) muscles, large muscles of the mid and lower back, and others in the hip, shoulders, and neck. These muscles consist of the external and internal obliques, rectus abdominis, and erector spinae.

Core stabilization is the process of strengthening the muscles of the core and helps you learn to use the outer and inner muscles before you start to move. When strengthening these muscles the focus is on stability, breathing, and smooth, coordinated movement. This process is important because all the parts of your body are connected to one another, either directly or indirectly. This connection is referred to as the kinetic chain, which connects all the parts of the body with the core being the center. Essentially, this means that all movements of the body are all related to one another, and when the core is healthy and strong the chance of injury decreases.

Push Up Pro

Designed for those who are constantly traveling for work or always seem to be strapped for time the Push Up Pro is a great way to strengthen and stabilize your core muscles. A less expensive alternative to other similar devices, this unique product features a rotating push-up handle design that engages more muscle groups than regular pushups. In addition to working pectoral muscles and back muscles, the Push Up Pro works your shoulders, arms, and outer core muscles. It works by rotating as you do pushups, leaving your body somewhat off balance. This makes your core muscles automatically account for this shift in balance by correcting your balance, working the abdominal muscles and creating less strain on the joints.

Fitter First Bongo Board

If you like to incorporate a little fun and a challenge into your workout the Fitter First Bongo Board may be the core strengthening product for you! Just a few minutes a day on the Bongo Balance Board will impact your overall health, mobility and quality of life. This unique device incorporates balance training into your workout routine as you tone the inner and outer muscles of your core. It teaches you proper distribution of body weight, allowing you to maintain balance, coordination and stability, which are essential in strengthening the core and preventing injury.

Slendertone Body Toning System/ Flex Abdominal Training System/ Flex Pro- 7 Training System

The Slendertone body toning products are unique because they allow you to tone and strengthen your outer core muscles as you go about your daily routine. Using EMS (electronic muscle stimulation) to stimulate the entire abdominal muscle region, these are a proven and effective alternative to boring sit-ups and expensive bulky workout machines. With four different exercise programs for intensity and a discrete design the Slendertone toning belts are a great way to strengthen your core without making an unnecessary trip to the gym.

AbSolo Abdominal Core Intensive Training System

If you're looking for an effective core workout combined with an intense cardiovascular exercise that can be done right at home the AbSolo is a great option! This full-range of motion exercise machine strengthens and conditions not only the outer abdominal and oblique muscles, but also targets the deep muscles of the inner core. Incorporating traditional crunches with medicine ball tosses, the AbSolo allows you to effectively stabilize your core while increasing hand eye-coordination. Each system allows the user to set their own pace and is perfect for all ages.