Central is core

just as the core of an apple contains the seeds and the infrastructure of the apple. It contains the seeds and structure that give the growth support and foundation for the life cycle of the delicious fruit.

Our core

is just this, the structure, support and stabilizing part of our body that aids in protecting our organs. The core is the home of the 6 pack and the beer gut, it is also the muscles that support our back. While the 6 pack is appealing and a great gift however it isn't the desire of everyone.

The importance for a strong core is central to our health and important enough for us to dig in and give more of an explanation to it. Jim Williams has done it here found at facebook@visiondrivenstrength .

The son of power lifting record holder James Talbot Williams , Jim has dug in and nailed the bullseye in the core of the matter. Jim has given us some work-out information to aid us in strengthing our core.

The core is our pelvis, back and stomach muscles that are important to our overall health. Here are some other core fitness guides.

You may see lots of different exercises, however start simple and build from there. Here is a set of core exercises to get you started

1st Exercise Abdominal

Start with your hands on the floor under your shoulders and with your knees on the floor under your hips at a 90 degree angle. This is called a quadrapedal position.

Quadrepedal

2nd Practice the abdominal drawing in movement.

This can be done by pulling your abdomain back towards your spine, or your navel to your back. If someone were to put their hand on your stomach, you would be pulling your stomach away from their hand, this is not holding your breath. Do this for 5 sets of 5 second holds

Sets and Reps - are terms used to describe the number of times you perform a specific exercise.

Rep is the number of times you perform an exercise, it may have 3 actions: raise, hold, return with different timings

Set is the number of cycles of reps. A set could also be a specific activity.

3rd Pelvic Floor Muscles

The pelvic floor muscle another core muscle that acts to strengthen bowel and urinary muscles that aid in "holding" your bladder or bowels when you have the sensation to go to the bathroom.

Position for a pelvic floor muscle introduction exercise is with your feet on the floor, knees straight, back and shoulders in a neutral position. Your knees, hips and shoulders should be in a straight line.

In this position pull navel to spin then you will use the muscles in your gluteous maximus (your butt) and pull your butt cheeks up towards your hips. Like you are holding a dollar bill in your cheeks. Hold this position for 30 second holds, 3 sets or reps.

4th Bent Leg Quadrapedal Hip Extension

like our first step or exercise this hip extension will start in the same position. You will from this position:

Pull your navel to your back or spine
Pull your butt cheeks together as in the 2nd step
Extend your knee out and maintain a straight line to your knee with the bend at 90 degrees. Do this for 2 seconds on the way up, 5 second hold in position and then 2 seconds on the way down. This would be one set, do 5 sets for each leg.