Core Strength Training Exercises for Men
The Benefits of Core Strength Training
Core strength training is important for overall athletic performance. A strong core helps provide balance, prevent back injuries, and a better posture. Since back pain and injuries are common in men, building a strong core is very important. Your core muscles stabilize your whole body, so a strong core is an important factor in building a strong body. A strong core is aesthetically pleasing too. Your waist will be smaller, and your abs will be stronger. Men don’t necessarily need heavy weights for effective core strength training. The following exercises will strengthen your abdominal and back muscles without weights, which is great for those with past back injuries. Don’t let the lack of weight fool you, though, these are pretty tough!
The Plank
Kneel on the floor, so that you are resting on your forearms and knees. Simply go into a push up position, and hold this position. The length of time to hold the position will vary according to a person’s current fitness level. Slowly increase the amount of time you hold the plank as you build strength. Repeat 2-3 times.
The Boat Pose
The boat pose comes from yoga. Sit on the floor with your legs straight out in front of you. Lift your legs off the ground as you hold your arms straight out in front of you. Your body will be in a v-shape. Hold the pose for 30-60 seconds. Repeat.
Lying Back Lifts
Lie on your stomach, with your arms extended straight over your head, resting them on the floor. Slowly lift your arms up into the air, as you lift your feet and legs as high as you can, arching your back. You should feel the back muscles contract. Hold this position for 20-30 seconds, then slowly lower legs and arms to the floor. Repeat this exercise 2-3 times.
Oblique Crunches
Lie on your back with your knees raised. With hands behind your head, lift up, contracting your abdominals. As you lift, twist your torso so that your left elbow points toward your right knee. Lower your torso back to the floor. Now lift up again, this time twisting so that your right elbow points toward your left knee. Do 30 repetitions, increasing over time.
