Effective Exercises to Activate Your Core

4 Key Exercises that Effectively Activate your Core

If you are a beginner to training or recently getting back into shape, you must have already heard of core training. You can read about these exercises in magazines or hear from doctors who recommend it but it’s important to understand the value of core strength.

Activating your core is not always easy if you are new to exercise or if you have limited knowledge on effective workouts.  There are a few great workouts we will share in this post but first, “what is the core”?

What is the Core?

The term “core” describes everything on your body except for your arms and legs, meaning it mostly refers to the abdomen or the abdominal muscles, glutes, inner abdominal muscles, scapula, and pelvic floor. Your core is the part of your body where power is normally generated to help you move.

While abdominal and inner abdominal muscles play a vital role to make your core stable, they are not the only ones that make up your core. Oftentimes, people have mistaken that their abs are their only core since they only do ineffective exercises. To help you achieve better core strength, here are 4 fundamental exercises for your core:

Tummy Vacuums

Tummy vacuums are simple but powerful core-conditioning exercises. It is essential for beginners like women who already had children, people who have not been very active or for people who usually sit for long periods.

This exercise helps in reconditioning the transverse abdominals (TVA) in order to brace the spine during movement. TVA our internal “weight belt”. It needs to be engaged when we try to move or lift something.

If you are pregnant, not active or sit for a very long time, your TVA may not be functioning well and become dormant since your body may now have forgotten to engage it during activities.

Clam Shells

The glutes are the strongest muscles in your body—these are your butt muscles. When your glutes work the way they should, they become a powerhouse that helps in putting and stabilizing your driving power in any athletic movement. But when they do not, you may experience back pain, weakness, and muscle imbalance. With clam shells as an exercise, your glutes can be activated again.

Dead Bugs

Another effective exercise to stabilize your trunk and core strength is dead bugs. This exercise improves core conditioning and stabilizes your trunk and hips. This also prepares you for crawling exercises by building coordination between the leg and hand movements. This is only performed on your back.

Band Anti-Rotation

Your abdominal muscles have 3 main functions: the anti-extension, anti-rotation, and anti-lateral flexion. Exercises for the anti-lateral flexion and anti-extension are planks. But people usually forget anti-rotation. Well, the band anti-rotation exercise is very effective, simple, and can be done at the gym or at home.

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Sublingual Absorption: Getting ten times more out of your supplements… and faster!

The year in 2017.  Looking back ten or fifteen years, it’s almost laughable what we considered to be “high tech” or “cutting edge” in years past.  Briefcase cell phones, beepers, bulky video game systems, and yes, supplements that didn’t taste great and didn’t give us the results we desired, were the norm.  As the years pass, researchers do their thing, and technology improves at a faster rate each year as computing power expands following Moore’s Law, and the greater overall wealth of knowledge grows.  In other words, our information can more easily (and quickly) be accessed, indexed, and utilized. The result is that everything we know about work, communications, information exchange, and sports supplementation is changing on almost an annual basis, and at a faster rate each year.

If you’re employed in any major field today, then you are likely continually working not only to realize the new trends, but also to develop the skills and product offerings, to keep up with the new possibilities offered by your competitors who see these trends too – and act upon them.  Every job role from taxi driver to mechanical engineer is being affected on an annual basis.  Job descriptions evolve as these trends change, and new opportunities arise – for those who are clever.  We’d all love to know what the next Apple, or Google, or Samsung will be.  We’d all love to be able to invest in whatever tech, medical, or entertainment trend will be the hottest thing in our world, five or ten years from now.  The advantages we can attain from being able to see the future are almost too many to count.

This same perpetual growth principle holds true for the supplementation world.  Being able to recognize which supplement manufacturers are taking new approaches, and finding new ways to deliver their product’s capabilities to our bodies faster and with greater effectiveness, also has the promise of great advantage for the individual trainer.   Whether you’re a bodybuilding, figure, or fitness competitor seeking ways to gain a sustainable competitive advantage over your peers, or just a casual lifter seeking a better physique for the boardroom or the bedroom, knowing which supplements WILL BE the most popular based upon effectiveness in years to come can give you a clear advantage today.  You can embrace the benefits these supplements offer, long before your peers catch on!  Your gains will outpace theirs, allowing you to outshine your competitors in whatever arena you choose.

Sublingual supplementation is one such area where often untold advantages lie, ripe for the picking.  What will likely be remembered as THE top breakthrough in supplementation of the 2010s, the ability to bypass the single biggest obstacle to supplement effectiveness – the digestive system – is one which is so plainly obvious that most experienced lifters may just laugh and shake their head when they first realize the possibility.  “Of course!”

Every lifter worth his or her salt is well aware of the treacherous and destructive path which oral supplements take, from the moment they enter your mouth, to the point where they become effective, upon being diffused into the bloodstream. It’s just been an accepted part of taking supplements – until now.  Sublingual supplements allow the fitness enthusiast to find a way around these destructive forces, once thought inevitable.   Sublingual is from the Latin meaning “under the tongue”, and supplements consumed via sublingual means are taken exactly that way.  The chemical is taken underneath the tongue, coming in contact with mucous membrane, located beneath the tongue.  The supplement then enters the venous circulation.  This allows the supplement to complete bypass the liver and its “first pass” metabolism method, which can eliminate up to 90% of  supplement before it ever has a chance to deliver results.

For years, physicians have recommended patients consume some medications sublingually, as the absorption rate and speed are so much better than taken by traditional means – often up to ten times better absorption rate.  When the effective absorption rate of a medicine can be the difference between life and death, many men and women of medicine choose sublingual as the preferred means of delivery.  As with many supplements, advantages from the medical field eventually work their way to the sports supplement world.    Sublingual supplements enter the bloodstream much faster than traditional supplements, and at a much higher rate.  Those lifters in the gym who are taking sublingual supplements are going to see a much higher level of results from the same supplements others are taking – because their delivery method is that much more effective.

A decade from now, we’ll look back at 2017 and laugh at many of the trivial items which stumped us, and the low-tech solutions we utilized every day to meet our needs.  Whatever avenues of communication, medical breakthroughs, and new killer apps arrive on the scene in the next decade, our older selves will look back at today’s versions with a smile.  Those of us that embraced sublingual delivery in 2017 will have seen huge advantages over time, due to our ability to recognize clear and obvious advantages before anyone else.  Look back, think forward, and embrace future trends before everyone else… the advantages are yours for the taking!.

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