How to Increase Athletic Core Strength

Your core is your body's main stabilization structure, and encompasses the abdominal and lower back muscles. These muscles work in a synergistic relationship to achieve proper function. You must depend on your core strength in order to reach peak performance. Core exercises must be challenging enough to work the upper and lower abdominals, obliques and lower back to ensure gains in strength, size and endurance. The following steps will provide key core exercises that will strengthen your midsection and lower back.

Difficulty: Challenging

Instructions

Things You'll Need:

• Medicine ball, 5 to 10 kg

Strong Throughout Your Core

1. Perform three-point medicine ball crunches. This exercise is intended to focus on the midsection as well as the obliques. Start in a standard crunch position with your feet shoulder width apart. Crunch forward with the medicine ball extended to one side until the crunch is complete. Once you return to the starting point immediately crunch to the side extending the ball; aim for the outside of that knee. Continue to the starting point, then crunch to the other knee. That is one repetition. The primary focus is to activate all regions of the midsection. Use a decline bench to add intensity. You must hit all 3 points in the 3-point crunch to achieve one rep.

2. Try a reverse medicine ball crunch. This exercise will focus on the lower abdominal region, and will work the quads with secondary emphasis. Lie face up on the ground, with your legs at a 90-degree angle. Hold the medicine ball between your ankles. Lower the medicine ball until it's 2 to 4 inches above the ground by extending your legs outward. Once your legs are extended, hold for a few seconds and return to the starting position. That is one repetition.

3. Do medicine ball leg lift. Leg lifts are great when working the abdominal region because they use both the upper and lower abdominals. Advanced athletes who need stronger cores can use a medicine ball to intensify the exercise. Start on your back and find a focal point above you. This helps with posture and helps lessen lower back strain when working the core. Place the medicine ball between your ankles and raise your legs until they are straight up and down. Then lower the ball down until it's 2 to 4 inches above the ground, pause and repeat.

4. Finish with lower back extensions. It is important to strengthen the lower back muscles because they are needed for posture and stabilization. Use back extensions every time you train your core because it complements the abdominal exercises well. Lay on your stomach with a medicine ball in your hands and your arms extended. Simultaneously lift your arms and legs upward. Picture a crunch for your lower back. This will help strengthen the lower back, which helps you avoid back problems.

Tips & Warnings

• Tighten your midsection by sucking it inward. This will help you get the most out of the exercise.
• At first try the program out without the medicine ball, then add weight periodically.
• Start with 3 sets of 12 to 15 repetitions of each exercise and then increase reps and sets.
• As with all exercise regimens, check with your health care provider before starting any program.
• Don't overdo it with the medicine ball. Always use a weight that is manageable.

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