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Balance exercises are often neglected in fitness routines, but having good balance is an important part of overall joint health and injury prevention.  One of the reasons that balance training is left out of fitness programs is that it has little impact on how your body looks.  Instead, balance training is all about how well your body moves.  There are a lot of good looking people whose bodies do work well. Core Training and functional training is all about getting your body to move more efficiently.  When your body moves more efficiently, you are less likely to get injured and you will perform regular activities and athletic activities at a higher level. A balance exercise is an exercise that is done standing on 1 leg.  Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to stabilize your entire body over the standing leg.  Running is a 1 legged exercise, so any sport or activity that involves running requires good balance. Another hidden benefit of doing exercises while standing on one leg is ankle, knee and hip stability and strengthening.  The small muscles around the foot and ankle really get challenged during balance exercises, and standing on one foot can strengthen the arch muscles.  In addition, the small hip stabilizer muscles are strengthened when you stand on one leg, and strong hip stabilizers help to control and protect the knee from excessive stress. When you have injuries to your legs, your coordination and balance on the injured side generally diminishes unless you work on restoring it.  If you have twisted your ankle in the past, chances are that your balance on the side you injured is worse than the side that was never injured.  The same holds true for knee and hip injuries.  Generally speaking when you have a leg injury, you avoid putting pressure on the injured side, and this leads to decreased coordination, decreased strength, and decreased balance.  It is important to practice balance exercises if you have had leg injuries in the past. Some simple balance exercises include, just standing on 1 leg for 30-60 seconds.  In addition, you can stand on one leg while moving your opposite leg to constantly change your center of gravity.  1 leg squats and 1 leg hip hinges are also good balancing exercises. Once you’ve mastered standing on 1 leg and basic exercises such as the 1 legged squat, you can further challenge your balance by using a wobble board, core board, bosu ball, foam pad, or any other unstable surface.  Begin by just practicing standing on an unstable surface with 1 leg, and then progress to doing other exercises while standing on some type of core exercise equipment.  If you want to have a complete core training routine, include balance exercises into your workout. Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
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Surfing is a fantastic sport, full of thrills and spills! It’s no surprise that the fitter you are the better surfing experiences you will enjoy but what about the quality of your surfing? Are you running out of paddle power? Do you find it difficult balance on your board? Would you like to decrease the risk of injuries? If the answer is yes to any of these, then you will benefit from developing your core strength using an exercise program designed specifically for surfers that adopts a functional approach. Where are My Core Muscles? Your core muscles run the length of the trunk and torso. The combination of your pelvis, hips, obliques, back, and abdomen act to stabilize the spine, pelvis and shoulder girdle giving you stability, strength, movement and flexibility. Your core muscles connect the upper and lower body and serve to transfer the power developed in your hips and legs into your arms and from your arms into your hips and legs. Why should I increase my Core Strength? Core strength is simply about having a strong core muscle group. If your core muscles are weak your body will not work as effectively as it could, resulting in poor posture and injuries to the knees, back and shoulders. By developing your core strength you are not only going to improve your posture (and look much better for it!), decrease the risk of injury but you will also improve your balance and stability. Even when you are only standing on the board you are engaging your core muscles, so think how much you use your core muscles when twisting, turning and rotating on your surfboard out on the waves. How to improve your Core Strength? Since your core muscles are made up of many muscle groups you must ensure you are targeting all the muscles. The best exercises to improve core-strength are those that involve balancing and ideal you should perform exercises where you move your arms and legs while keeping your torso stable. The beauty about core strength training is that you don’t need to use weights or equipment, you just a need a mat or carpet. CRUNCHES: – Lie on your back, place hands at the side of your head and place feet on the floor with your legs bent. Tighten your abdominal muscles. – Lift your head and shoulders off the floor and bring your chest towards your thighs. – Return to the start position. REVERSE CRUNCHES: – Lie on your back, place hands at the side of your head. – Raise your legs and bend to a 90 degree angle. Tighten your abdominal muscles. – Lift your hips off the floor and bring your knees towards your chest. Then, lower feet to the floor. Try to use your abs to lift your hips rather than momentum and try not arch your back. OBLIQUE CROSSING OVER CRUNCHES: – Lie on your back, place your right hand at the side of your head and your left hand stretched out on the floor. – Place your right foot flat on the floor so that your knee is bent. Place your left foot on your right knee. – Lift your shoulder blades off the floor, twisting diagonally towards your left knee. You should contract your abs as you lift your head and shoulders Return back to the starting position. AIR BICYCLING: – Lie on your back, place your hands at the side of your head. – Place your feet flat on the floor bending your knees. – Lift the upper part of your body, bring your left knee towards your chin and extend your right leg straight then switch in a fluid motion. Continue to alternate sides as if you are pedalling a bicycle. PLANK: – Lie on your front and lift your upper body so that have placed only forearms and palms flat on the floor. – Lift your lower body off the floor, so that you are resting on your forearms and toes. – Hold while tightening your abs for about 30 seconds. SIDE BRIDGE: – Lie on your front and lift your upper body so that have placed only forearms and palms flat on the floor. – Turn to the right and lift your right arm off the floor so that you are balancing using your left forearm. – Hold while tightening your abs for about 30 seconds. V-UPS: – Lie on your back, place your hands at the side of your head – Keep your legs straight and feet together. Place your arms behind you flat on the floor. – Bring your legs up without bending your knees and your arms forward and try to touch them in the air. – Return to the start position. It’s a good idea to vary your exercises to keep the muscles challenged. A well rounded exercise program would also incorporates stretching, cardio, and strength training. As a surfer you will benefit most from following a surf specific exercise program that uses a functional approach. These programs will cover core strength but vitally they will also focus on all the elements required for optimum surfing such as speed, flexibility, agility and power. If you would like to build incredible core strength visit http://www.easysurffitness.com where you will find a ground-breaking new functional training program designed exclusively for surfers that focuses specifically on core conditioning, balance, upper body strength and lower body strength.Smartphone Software

Surfers need the ability to balance. If your balance is good you’ll have a more exciting surfing experience and avoid those nasty wipe outs. By developing your balancing ability you will also build upon your core strength. The stronger your core, the more adventurous the maneuvers you will be able to perform! Lets look at the different ways you can improve your balance and core strength. Good balance exercises are one-legged exercises, exercises performed on different surfaces and exercises that are performed with eyes closed. Surfers in particular must develop their dynamic balance. Dynamic balance is the ability to maintain a balanced position while moving. Therefore exercises performed on both firm and unstable surfaces will work really. Stand with your feet hip-width apart. Raise one foot and do not let it touch the other leg or the floor. Close your eyes and maintain your balance for 30 seconds or more. Another take on this is to put your hands on your hips, place the raised foot behind the knee of the standing leg. When you have balance raise your standing leg onto the ball of your foot so that your heel is no longer touching the floor and close your eyes. Repeat three times and take your average score. If you can balance for more than 50 seconds on the ball of your foot without hopping, taking your hands off your hips, or taking your foot away from your knee, then you have excellent balance. Anything below 10 means your balance is poor and needs some work! Without equipment and on flat surfaces you could use exercises such as: The Hover Step-Up: Stand facing the long side of a step or sturdy box about 6-10 inches in height. Stand up on the step / box. Now dangle your left leg off the side of the step. Bend your right knee and slowly lower your body until the left foot is just above the floor. Bring your body forwards so that your body weight is suspended directly above your right ankle. Wait for 10 seconds and then return to standing on the box with both feet but keep your knees slightly bent. Repeat using your right foot. Progression: include weights and / or use a higher step / box. One-Leg Punches: Stand with your feet hip-width apart. Raise 1 foot and do not let it touch the other leg or the floor. Using 1kg hand weights, punch the air above the head using alternate arms. Keep the supporting knee soft. Repeat 10 times. Next while still balancing on the same leg, punch out to the side above shoulder height. Finally complete 10 alternate crossover punches above the head. Then repeat on your other leg. Progression: include weights or repeating with eyes closed or perform on a different type of surface. If you have a stability ball / fit ball possible exercises are: Balance on the ball on your knees for 30-45 seconds. Progression: If you find this easy try to balance on one knee and one foot. Sit upright on the ball and tighten your abs. Place your hands on the ball. Roll the hips in a circle clockwise, firstly make small circles and then, as you find it easier, make larger circles. Make 10-20 circles and then repeat going anti-clockwise Progression: place your hands behind your head Sit upright on the ball and tighten your abs. Start to march forward slowly, taking the ball with you, lifting first the right foot and then the left foot. As you progress march faster while lifting your knees higher. Do this for 1-2 minutes. Progression: place your hands behind your head Sit upright on the ball and tighten your abs. Place your hands on the ball. Lift the right foot off the floor and holding for at least 5 seconds. Lower and repeat on the other side. Repeat for 5-10 reps. Progression: place your hands behind your head Sit upright on the ball and tighten your abs. Place your hands on the ball. slowly walk the feet forward until you are only resting you head and shoulders on the ball. You hips should be lifted and your torso perpendicular to the floor. At this position you should be able to place a glass of water on your tummy without it spilling! Now walk all the way back until you’re seated again on the ball. Repeat for 3-5 reps. These exercises are merely suggestions and any balance exercises should be incorporated as part of your over all workout. Ideally you should place balance exercises early in your workout program as they tend to be quite challenging requiring a lot of focus and concentration. To really get the most from your workout you should use a functional training program that is specifically designed for surfers. These programs will cover balance in-depth but crucially they will also focus on all the elements required for optimum surfing such as speed, flexibility, agility, power and overall core strength. For an amazing core stength exercise training program that builds incredible balance, upper body strength and lower body strength visit http://www.easysurffitness.com and receive a free training program that will kick start your new and improved surfing fitness!the best registry cleaner

The buzz about working “core” muscles seems like it will never go away. First of all, most people don’t even know what the word “core” means. As a matter of fact neither do I! The word ‘core’ does not come from any scientific anatomy text I have ever read. As far as I can tell it is a term created by the fitness industry to promote all kinds of ab training products.

I’m assuming core training is supposed to give you a hard flat stomach or possibly even a 6 pack. I think this myth about core training is also how much of the new athletic style workouts are becoming popular as may exercises athletes do seem to appeal to the people who think they are doing a core exercise. So what is your core anyway?

As far as I can tell, people think their core is their abs, the oblique muscles (the muscle that are on either side of your middle set of abs) and your lower back muscles. This collection of muscles makes up the mythical “core”. Now, if anyone besides a graduate trained biomechanist tells you they know exactly how these muscles work, they are lying, and probably haven’t done enough research to know that they are lying (so technically its not really their fault for misleading you). The muscles of the core are very complex and the truth is that scientists still aren’t sure exactly how they all work together. So now that we can see we don’t really know how all the core muscles work together, how can you possibly think you are training them in any intelligent way!

The truth so far is that any exercise works your core muscles to some degree or another. As soon as you stand up and get out of bed in the morning your core muscles have to be activated to prevent you from just flopping over at the waist. All forms of rigorous physical activity will work your core muscles. For example, one of the toughest core workouts you can do is a series of short all out sprints. Don’t believe me? Give this sprint interval routine a try and see how sore your ‘core’ and ‘abs’ are the next day.

20 yard sprints x 4

40 yard sprints x 4

60 yard sprints x 4

80 yard sprints x 4

100 yard sprints x 4

After each sprint walk back to the start and repeat until you have completed 4 sprints at that distance, then take 90-120 second rest and start the next distance. If you push these hard, your whole body should be sore the next day including of those ‘core’ muscles. I’ll bet this is not the image you had in your head of a ‘core’ workout.

You can train ‘core’ muscles every day if you want, which isn’t saying much because they are working all the time anyway. With that said there are core exercises that are better than others, and the exercises people typically think of for core should not be performed every day, and some of them like crunches should never be done at all. In the second part of this article I will discuss the right and wrong way to train this part of your body. John Barban is a professional strength and conditioning coach and nutrition expert. He has extensive experience designing nutritional supplements and has developed his trademark workout for women 6 Minute Circuits. John is an expert contributor to http://www.efit-today.com/public/department59.cfm and recomends the diet program http://www.eatstopeat.com , and believes it is the best new diet for easy and effective weight loss.Solar Panel

In gyms all across the country, people are using many different tools to exercise their core muscles.  Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball.  The Bosu Ball is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side. Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability.  You can stand on the Bosu Ball with 2 feet or on 1 leg.  1 legged balancing on the Bosu Ball is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance. In addition to balancing exercises, you can do traditional abdominal and core exercises on the Bosu Ball.  The Bosu ball can enhance your core workout in 2 major ways.  It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises. Whenever you do a core exercise on the Bosu Ball, your core muscles work both to stabilize and move your lower back and pelvis.  When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles. The Bosu Ball can also enhance your core workout by allowing your spine to utilize a greater range of motion.  Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve.  When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move.  Less range of motion equals less muscle work.  Here is an example of how the Bosu Ball can be used in your core workout to make your exercises more effective.  When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor.  The Bosu ball is also unstable, so your core muscles also work to keep you balanced as you crunch.  Also, because the Bosu Ball is contoured, your body can focus more on segmental movement through the spine.  Lastly, because the Bosu Ball keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise. The Bosu Ball is a great tool to use for core exercises.  In addition to regular ab crunches, you can do reverse crunches, leg raises, Russian Twists, or V-ins.  If you see a Bosu Ball lying around the gym floor, ask a trainer to show you a few exercises on it.  You may find that it is one of your favorite tools to incorporate into your core workouts. Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
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Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation.  Here are 10 Core Exercise Tips. Tip #1: Activate Your Abdominal Muscles The abdominal muscles play a significant role in core stability.  The deep abdominal muscles contract to stabilize the spine before the arms and legs can move.  The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles. Tip #2: Strengthen Your Lower Back Muscles The lower back muscles often get neglected in fitness programs, probably in part because of vanity.  I’ve never heard someone say, “Do you know any good exercises to get ripped lower back muscles?”  In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back. The back muscles are just as important as the abdominal muscles.  If you want to have a strong core, you must have both strong abs and strong back muscles. Tip #3: Learn to Engage the Pelvic Floor The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine.  They actually work with the abdominals and back muscles.  To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom. Tip #4: Do Balance Exercises Balance Exercises are any exercise when you’re standing on 1 leg or when you are standing on an unstable surface.  Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment.  Balance Exercises are an important part of a core workout routine. Tip #5: Strengthen your Scapular Muscles and Rotator Cuff Your core is more than just your spine.   Your core is your entire trunk and consists of the shoulder and scapular stabilizers.  When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level.  Your core workout should include scapular and rotator cuff exercises. Tip #6: Strengthen your Gluteus Maximus The hip stabilizers are also part of the core.  The glutes attach to the pelvis and control the position of the hips.  When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability.  Bridges are a great exercise to strengthen the glutes an improve core stability. Tip #7: Train for Stabilization and Endurance First Core stabilization exercises are exercises in which there is little to no movement around the spine.  When you begin a core program, it is important to first build a solid foundation of stability.  If you focus on stability first, you’ll make greater improvements in strength and speed.  The Plank is a great core stabilization exercise. Tip #8: Train for Strength Second Once you have a good base of stability, shift to building strength.  Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises. Tip #9: Train for Power and Speed Third Once you have a base of stability and strength, you can more efficiently develop your speed.  In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly.  Power exercises are done in a fast and explosive way.  Medicine ball throws and jumping exercises help to develop the power of your core muscles. Tip #10: Play with Different Core Exercise Equipment There are many tools that can enhance your core workout.  The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance.  When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body. Well, I hope those tips help to give you some ideas about how to improve your core workout. Charles A. Inniss, Jr. has a Doctorate Degree in Physical Therapy and is a Certified Personal Trainer. He is dedicated to helping people to live healthier happier lives.
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