Basic Core Workouts

The abdominal muscles, chest and back muscles make up the core. The abs and lower back are sometimes overlooked from weight training routines, or minimal exercises are performed that have nominal results. Getting a great core workout every time you train will often help with imbalances that cause stress and pain in joints in the back. By strengthening the abs with exercises that build strength and stability, the spine has greater support in remaining straight, and that in turn will help reduce back pain and chances of back strain.
Core strength goes far beyond sculpting six-pack abs: core workouts involve all the muscle groups that support your pelvic girdle, including the deep muscles of your spine and abdomen. Building core strength creates stability in the trunk of the body, which improves your posture, protects your spine and lower back from injury, and increases your overall power to perform in athletic activities.
Below are some basic exercises you can incorporate into any core strengthening program:
* Cable Crunches 3 sets of 8-12 reps (30-45 seconds of rest)
* Side Bends 3 sets of 12 reps (30 seconds of rest)
* Crunches 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunches 3 sets of 12-15 reps (45 seconds of rest)
* Air Bike Crunches 3 sets of 12 reps (30-45 seconds of rest)
* Hands Over Head Crunches 3 sets of 12-15 reps (30 seconds of rest)
* Lying Leg Raises 3 sets of 8 reps (30 seconds of rest)
* Decline Crunch 3 sets of 8-12 reps (30-45 seconds of rest)
* Dumbbell Side Bends 3 sets of 12-15 reps (30 seconds of rest)
You will find that after you incorporate core workout routines as part of your daily exercise regimen, even performing your daily activities will become easier.  Everyday activities that demand body strength like using the vacuum cleaner, lifting up children and heavy objects, and bending down, become less stressful and easier. Another benefit of doing core workouts is that you will be capable of doing more active things including sports, running, and other forms of more strenuous physical training.
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