CORE MUSCLE STRENGTHENING FOR ATHLETS

        Core muscle strengthening is a very good activities to improve their fitness for youngsters, Especially for athletic people. Athletic people need very strong core muscle to do their athletic work like running and jumping etc.. 

            Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles

.            We are going to discuss about those exercises in three posts, including this, and upcoming two posts.

1. Plank to Push-Up

           Get into a standard plank position, contract your core and gluteus and maintain straight back. From the plank position, transition to a push-up position by lifting one forearm off the ground and placing that hand on the ground, followed by the other hand. After you place both hands on the ground in a push-up position, transition back into the original plank position. That is one repetition. 20 repetitions each time, 3 times in a day.

2. Plank Step-Ups

              This one increases strength in both core and triceps muscles, which is ideal for football players. To do this, Get into a standard push up position with a step up board in front of you. While maintaining a tight core and back, lift one hand off the ground onto the board , followed by the other hand. After both hands are on the board, lift the first hand off the board and place it back on the ground followed by the other hand. That is one repetition. You can do 20 repetitions in a time, three times in a day.

3. Alternating Shoulder Tap Plank

            To do this, Get into a standard push-up position. Lift one hand and reach it across your body. Tap your opposite shoulder then place your hand back on the floor. Perform the same motion with the opposite hand. That is one repetition. Do 30 repetitions in each time, 3 times in a day.

4. Barbell Roll-Outs

                     To perform this, Get on your knees with a barbell on the floor in front of you and a 25 pound plate on each side. Grasp the bar with both hands about shoulder width apart. While maintaining a neutral spine, slowly roll the barbell out in front of you are almost parallel to the floor. Using your core, slowly roll the barbell backwards until you return to the starting position. That is one repetition. Do 15 repetition in each time, 3 times in a day.

5. Stability Ball Stir The Pot

                      To do this , get into a standard plank position with your forearms on a stability ball. While maintaining the strong core, use your forearms to rotate the ball in a circular motion until you reach your original starting point. Then rotate the ball in the other direction. that is one repetition. 15 repetitions on each time, 3 times in a day. It is very useful for oblique muscles strengthening

6. Landmine Rotations

                             The Landmine Rotation builds great core strength, primarily in the obliques. To do this, Set up a landmine station by placing one end of a barbell on the ground underneath a heavy dumbbell in a corner. With both hands , lift the opposite end of the barbell and hold it in front of you with your own arms fully extended. Then with your knees slightly bend rotate the bar to one side while maintaining straight arms. Rotate back to the starting position and repeat on the other side. That is one repetition. 10 repetitions on each time, Three times in a day.

7. Stability Ball V-Up Transfers

                   To do this , lie on your back with your arms and legs straight and a stability ball between your legs. Grasp the stability ball with both legs. Simultaneously lift the ball with your legs and lift your arms, forming a " V" shape with your body. Grasp the ball with your hands and simultaneously lower the ball and your legs to the ground without actually touching the ground. Perform the same motion in reverse , transferring the ball from your hands to your legs. That is one repetition, 10 repetitions on each time, 3 times in a day.

8. Lateral V-Ups

                        Lateral V-Ups focus on the oblique muscles. A good variation to normal V-Ups, they require coordination and train your core muscles to activate simultaneously. To do this, lie on your side with one leg on top of the other in a straight line. Place the hand of your bottom arm out in front of you for leverage. Extend your other arm straight over your head. Simultaneously lift both legs and your arm toward each other to form a "V" shape. Slowly lower yourself to the original starting position. That is one repetition. 15 repetitions on each time, 3 times in a day.

9. Weighted Plate Russian Twists

                          The Weighted Plate Russian Twist also focuses on the oblique muscles by requiring rotation. The added weight from the plate requires more muscle activation, building more strength. To do this, sit  on the floor with your legs straight out in front of you. Slightly lean back and lift your legs off the ground. With  a weighted plate in your hands, rotate to one side, then rotate to the other side. That is one repetition. Adjust  the weight based on your level of strength. 15 repetions on each time, 3 times in a day.

10. Crunchy Frogs

                   Crunchy Frogs require you to bring your knees up, crunching your lower abdominal muscles, rather than bringing your head up and crunching your upper abdominal muscles. They also require both legs and the back off the ground, requiring you to balance, which recruits your core stabilizer muscles. To do this, sit on the floor with your legs straight out in front of you. Slightly lean back and lift your legs off the ground. Bend your knees and lift your arms out to the sides about chest high. Simultaneously bring your knees to your chest and your hands forward and toward each other over your knees. Simultaneously  separate your arms and extend your knees to the original starting position. That is one repetition. 30 repetions on each time, 3 times in a day. 

11. Bicycle Crunches

                         This exercise increases strength and endurance, incorporating rotation in the crunch position and targeting the upper abdominal and oblique muscles. To do this, Lie on your back with your hands behind your head and your legs fully extended. Then perform a Crunch, lifting your head off the ground towards your chest and maintaining that position. Simultaneously lift one knee up toward your chest and rotate your upper body so your opposite elbow makes contact with your raised knee. Simultaneously then extend your knee and elbow back to the starting position. without  stopping, repeat with the opposite knee and elbow. That is one repetition. 30 repetitions on each time, 3 times in a day.

12. Sprinter Sit-Ups

                                 As its name indicates, this exercise is most beneficial to track sprinters and athletes in sports requiring explosive speed. To do this exercise, lie on your back with your legs straight and your arms at your sides.Simultaneously sit up and bring one knee up toward your chest. Then extend the arm behind you on the same side as your raised knee. At  the same time, bring your opposite arm forward, bent at a 90-degree angle. After you reach the top of your Sit-Up, lie back down, extend your leg and place both arms back by your sides. Repeat  with the opposite leg. That is one repetition. 15 repetitions in each time, 3 times in a day

13. BOSU Ball Mountain Climbers

                                       How to Perform:Get into a standard push-up position with your hands grasping the side handles of a BOSU ball, flat side up. Maintaining a straight back, bring one knee up to your chest. Extend your knee back to its starting position while simultaneously bringing your opposite knee up to your chest (for a brief moment, both feet are off the ground). That is one repetition. 30 repetitions on each time, 3 times in a day

14. Hanging Straight Leg Raises

                              Probably one of the best tests of a strong core, the Hanging Straight Leg Raise requires great strength in the lower abdominal muscles, hip flexors and lower back.To do this, Hang  from a pull-up bar with an overhand grip, hands about shoulder-width apart. With your legs straight and together, raise them up toward your hands slightly as you lean backwards. Slowly  lower your legs all the way back down to the original starting position. That is one repetition. 10 repetitions on each time, 3 times in a day.

15. Hanging Straight Leg Windshield Wipers

                       These are Hanging Straight Leg Raises with rotation. Adding rotation increases core strength and endurance, specifically the obliques. To do this, Hang from a pull-up bar with a neutral grip. With your legs straight and together, raise them up toward your hands, leaning almost all the way back so you are parallel to the ground. Keeping  your legs straight, slowly rotate to one side, then to the other side. That is one repetition. If this is too difficult, perform the exercise with bent knees. 10 repetitions, 3 sets.

EFFECTIVE CORE MUSCLE STRENGTHENING FROM YOUTUBE :

                      These are the better and beneficial excercises for Athlets and young who wants to be fitness for long time in a short time. Do it undeyour physiotherapists supervision.. Thank you