Core Training Quickens Your Pace

If you want to put more spring in your step, a study published in the online edition of the Journal of Strength and Condition Research recommends undertaking core muscle group training. After a group of 30-something recreational athletes completed 6 weeks of exercises designed to strengthen core muscles, they were able to run significantly faster in a timed 5000-meter race.

The Bigger Picture: There are many ways to train core muscles. Calisthenics, plyometrics, even an old fashioned obstacle course can make a difference especially if you work in elements of all 3 with regular sessions of weight lifting. When you train the entire body for strength and stamina, you make yourself more fit and able to perform at higher levels.

Core Muscle Exercises
Plate Raises
Standing 1-Leg Dumbbell Rows
Sit Ups
Push Ups
Squat Thrusts (aka: Burpees)
Side & Lateral Bridges
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Comments
#1
Praveen
Jan 08, 2009
I agree wit da core muscle exercises
#2
Mily
Dec 12, 2012
If you want to get fit, not only do you need to excercise, you need to be on a hehltay diet as well. If you want fast results there are two really good options that can help you (exercise included). 1. The atkins diet: The diet primarily consists of meats, natural cheese and sallads. What you do is basically cut off the intake of carbs. for 1st two weeks you can only have about 7g of carbs a day. After the 1st two weeks limit yourself to 25g a day. After a while you can eat whatever you want as long as you watch what you eat.2. This is a diet that most bodybuilders use:eat 6 small meals a day. once small meal every 3-3 1/2 hrs.This diet constantly keeps your metabolism going. What you basically do is balance out the amount of fats, calories, and carbs that you intake.As far as a total body workout there is no single excercise (unfortunately) that can give you a total body workout.For upper body toning: Push-ups, pull-ups, etc.For bulking up the upper body: shrugs, arnold presses, bench dips, etc.The best workout that you can really do is called a dead lift: Deadlifts are a total lower-body workout and also works on your lower and upper back. The dead lift is one the best workouts you can do.There is a whole lot more to getting fit than what I have given you but I hope that this helps.