In this article I will describe some of the basic core exercises for building strength, to help you perform all the hard exercises you want to do.
This is going to be a series of articles for all the new guys with no experience in strength training at all.
I start with one of my favorite muscle group. If you are planing to train only with your body weight, than you should do a lot of core exercises, to build up the strength for all the future moves I will show you on this website. This is just the beginning.
Health benefits of resistance training include improved muscle strength and tone, healthy weight, increased bone density and strength.(Better Health Channel).
If you start training Calisthenics you have to be persistent, and if you are looking for results from your training and you lack patience , you will fail. I can tell you that now. So to spare you months, years or lifetime of training, give up now, and stay all day on your ass like you always do.
Disclaimer: If you are having a bad body posture, you are risking of injuring your self. Fix your posture first, then perform this exercises.
Basic Core Exercises
If you are just starting with training your body, and you never did any sports or activities, this exercises will help you to build up the strength for the next exercises.
Here is how to perform it correctly:
- Lay flat on your back
- Raise your knees as in the picture or if you want some challenges, you can perform it with your legs on the ground or with your legs in the air.
- Put your hands on the side of your head(don’t pull your head with your hands on the last reps), elbows to the side, chest open.
- Lift up, slowly, no need for rushing, and lower yourself, until your shoulder blades touch the ground.
- Exhale as you are lifting and inhale as you are lowering yourself.
- Avoid rounded back, avoid touching your chin to the body, avoid bringing your elbows together.
That is the next exercise you want to start performing after you master the crunches, once you feel confident performing crunches try doing Sit ups with your feet under your bed for support and after you become strong enough try the sit up, without supporting yourself. If you really want to do sit ups(but you don’t have the strength), you can build up the strength by doing negatives(negatives is doing the exercise backwards, said simple, look at picture 3 of the 3 pictures above, that is the starting position, lower your body as slow as possible until you reach the ground).
Here is how to perform a Sit up:
- Lay flat on your back.
- You can place your hands behind your head(as described in the Crunches how-to) or place them near you or on your legs.
- Bring yourself up(it is ok to form a small C curve with your back) until you reach sitting position(you can stop when you feel that it is too easy).
- Lower yourself down to the ground.
I really liked doing this exercises, because when I started training, that was hard to do for me, and I learned myself to do the exercises that are hard for me rather then the easy ones. You will build up more strength by performing the hard exercises.
Here is how to perform:
- Lay flat on the ground, hands by your side, relax your shoulders, don’t form an arch in your back, press your back to the floor, keep you head at a normal position(don’t mind the unprofessional picture from the collage, I don’t know why I am looking at the camera).
- Lift your legs up, keep your legs straight(if you can’t, it is ok to bend your knees a little, just remember, that your goal is to perform it with straight legs).
- Lower your legs to the ground, you can challenge yourself by performing it without your feet touching the floor.
Planks and Side Planks
I really think that both of these exercises are fundamental for building core strength. I’ve already talked about those two exercises, check it out.
Perform all of the exercises correct!