Video: Pilates Abs & Obliques Core Workout

Pilates is an excellent form of exercise to build a strong core, as it focuses constantly on the core muscles regardless of what exercise you are doing. This video however focuses specifically on your core. This short (17-minute) core workout works all of your core muscles to build strength and stability, and help prevent back pain and injury, as well as improve your posture and appearance of your abs and waist. Done on a regular basis, this one can really make a difference to your balance and posture.

Be sure to pay attention to the verbal instructions for proper technique, and watch the demo through at least once before you do it yourself. This is a progressive workout, meaning it starts off easy and gradually increases the challenge with each exercise, so you don't really need to warm up first.

Give it a try, and feel those abs burn!

Pilates Core Series Workout - Fitness Blender Pilates Abs and Obliques Workout
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More Pilates Workouts to Strengthen Your Core: 
     

3 Strength-Building Exercises for Your Core

When creating a strength-training routine, it is crucial that core exercises be a part of your program.  The core has traditionally been associated with the abdominals and lower back muscles, but hip and pelvic muscles are also very important. 

 (Photo credit: Wikipedia)

Strengthening all of these muscle groups as part of your core exercises has several benefits: 

* Increased tone in the superficial abdominal muscles
* Reduced chances of suffering lower back pain
* Less chance of injury during workouts
* An increase in balance and stability

With more than two dozen muscles groups making up the core, a wide variety of exercises can be done to target them.  The following exercises, however, will not only activate some of these muscles, but will develop strength in these areas.  This is key to developing overall balance and stability.

1. Plank Position

The Plank Position is one of the best core exercises that you can do.  The reason is that when done properly, it not only targets your core, but it is very effective at working on your quadriceps muscles in your thighs, your chest muscles, as well as your triceps and several smaller stabilizer muscles.

For the most benefit, try to hold the plank position as long as you can, and then repeat a second time.  Your goal from one workout to the next would be to increase your personal best time.  Plank is very common in yoga, but it is a versatile exercise that can be adapted to suit all fitness ranges and abilities.

2. Crunches and Sit-ups

Are crunches and sit-ups the same?  The simple answer is, "no."  With a typical crunch where your legs are in a static position, you will adequately develop the superficial abdominal muscles.  In a crunch, your back also stays on the floor (unlike sit-ups). 

If you wish to strengthen the deeper abdominal muscles, sit-ups may be your exercise of choice.  Sit-ups are a great abdominal and hip flexor strengthening tool, if done properly. 

Performing the crunch (Photo credit: Wikipedia)

However, there is a word of caution when doing sit-ups.  Ensure that your hands are on your chest, not behind your head (which you can get away with during a crunch), so as to avoid causing neck strain! Also, done incorrectly, situps can really do a number on your lower back, so if you have any problems in this area you should stick with the safer crunches.

The other advantage of doing sit-ups is that you can use a dumbbell or a medicine ball to challenge your abdominal muscles even further. 

3. Alternating Side-Leg Lifts

These core exercises are very good at targeting the lower abdominal muscles.  Most core workout exercises are great for the lower back and upper abdominals, but not as many will aim to target the lower abdominals.  Side-leg lifts do exactly that.  In fact, it is advisable that you work out the lower abdominals before the upper abdominals, so make this your first exercise when working out your core.

In summary, core exercises that incorporate strength training create a strong foundation that will allow you to maximize your workout routine.  Although the effects of strong core muscles cannot always be seen right away, they will pay big dividends as you progress down the road to better health and fitness. 

Work Your Abs With Core Fusion – Exhale Body Sculpt

Your core muscles are some of the most important muscles in your body. They are comprised of the muscles in your back and your stomach. When you have strong core muscles everything else you do comes easier.

What Are Your Core Muscles?

Transversus abdominis muscle (Photo credit: Wikipedia)

You know that your core muscles are the muscles in your back and stomach. However, they extend far beyond the basic “traps” or trapezius muscles and abdominals. Your core muscles include:

* Pelvic floor muscles
* Transversus abdominis
* Multifidus
* Internal and external obliques
* Rectus abdominis
* Longissimus thoracis
* Diaphragm
* Latissimus dorsi
* Gluteus maximus
* Trapezius.

The Importance of Strong Core Muscles
When you have strong core muscles you instantly have better posture. Better posture not only makes you look better, you actually feel better too. Your balance and stability are strengthened which makes it easier for you to perform both basic functions and also more challenging exercises.

Strong core muscles mean you’re less susceptible to injury. You may know that the single most common type of complaint or injury is back pain. The primary reason for this is weak core muscles. Most people sit all day this weakens the core muscles because they’re not engaged. Picture yourself right now sitting on the couch or at your desk. Do you have good posture? Probably not. When you strengthen your core muscles your posture automatically improves. However more importantly you also minimize the chance you’ll injure your back or suffer from back pain.

Strong core muscles also help you burn fat and calories. Your core muscles are a very large muscle group. When you focus on strengthening them you’re building muscle in your body. Muscle burns more fat and calories than fat does - hence, the more muscle you have, the more calories you're burning - even while at rest (sounds great huh?).

Finally, strong core muscles make you look great! You know what a great stomach and back look like, right? And your backside and hips are also part of your core. If you want rock hard abs and a good backside, strengthen your core!

Exhale Spa has a long history of providing top level fitness classes. Their core fusion class has always been one of their most popular classes. They’ve recorded the class so you can experience the results in the comfort and convenience of your own home. The Core Fusion – Exhale Body Sculpt DVD provides five focused workouts. Each workout is only ten minutes long which makes strengthening your core easily accessible and convenient. Even you have ten minutes a day, right?

There’s no special equipment to buy, and the video will cost you no more than a large cappuccino. The trainers, Fred DeVito and Elisabeth Halfpapp, have more than fifty years of combined fitness training experience. If you don’t have an Exhale spa near you or you prefer the convenience and comfort of working out at home, consider the Core Fusion Exhale Body Sculpt DVD. You’ll gain strong muscles and a lean body - and have fun doing it!  And if you like this one, check out some of the other Core Fusion workouts - they are all designed to give you a great workout in a short amount of time that will fit into your schedule easily while giving you fast results.