Medicine Balls

Does the following sound familiar? On Monday, you focus on strengthening your biceps, Even though you divide your muscle groups by the day of the week, you always end your workouts the same way-crunching your way through a dreaded (and frightfully boring) abdominal workout. Are all of these crunches really strengthening your core muscles? And what's the difference between abdominal muscles and core muscles anyway?

First, it's important to note that the terms "ab muscles" and "core muscles" don't necessarily describe the same anatomical areas. Rather, core muscles are the muscles in the upper/lower torso (which includes the abdominals) as well as the muscles of the hip, spine, and lower back. Some of these muscles aren't even visible from the surface. But just because they are not seen doesn't mean they are not important. In fact, every time we sit up, stand, pick something up or exercise we are using our core muscles. They also protect our inner organs and contribute to our overall athletic ability. Core muscles hold the trunk stable while our limbs are free to catch footballs, sprint to the finish line and shoot accurate free throws.

You may say to yourself, "But I'm not an athlete!" Or, "Why is core strengthening important?" Simply put, a stronger core makes every exercise easier, takes the stress off of other muscles you use to accommodate for a weak core (which in turn can wreck your body alignment and cause other problems) and keeps your upper back muscles in alignment. A strong core reduces the likelihood of injury, keeps you pounding the pavement, lifting at the gym, and swimming that 10th lap, whatever the case may be.

The 5 best core exercises include elbows and toes planks, side planks, medicine ball chops, stability ball crunches, and jack knives. Core strength exercises should be incorporated throughout your workout and use functional aids (like stability balls and wobble boards) to be most effective over the long haul.

Here are the top five core movements:

1) Elbows and toes planks: The plank exercise builds endurance and strengthens the abs, back, and stabilizing muscles all over the body. Simply lie down on a comfortable mat and position yourself on your forearms as you stretch out your body on the mat and rest on your toes. Lift your torso up off the mat and try to create a level, tabletop from head to toe. Your weight should rest on your forearms and toes only. Do not let your belly sag inwards. Hold the position for 20 to 60 seconds and do at least 3 sets.

2) Side planks: This is simply a variation of the elbows and toes plank. Lie down on your side on a comfortable mat. Rest your weight on one forearm as you stack outstretched feet on top of one another and lift your hips skyward. To increase difficulty, extend your arm straight out. Hold 20- 60 seconds. Repeat at least 3 times.

3) Medicine ball chops: Choose a 5-12 pound medicine ball and position your feet shoulder width apart. Hold the medicine ball with both hands and raise arms overhead to your right. This is the starting position. Rotate trunk as you bring medicine ball down in a "chopping wood" motion towards your left foot. Remember that your feet continue to face forward. Repeat this motion 10-15 times and then switch to the other side. Do at least 3 sets.

4) Stability ball crunches: Use stability balls to improve balance, flexibility, and torso strength. To perform crunches on a stability ball, position the ball comfortably under your lower back. Cross arms overhead or fold them across your chest. Make sure you do not pull your head forward when you crunch up. Breathe out as you focus on "pushing" your rib cage down towards your toes as you pull your torso off of the ball-this is the crunch. Try to hold this crunch for two beats as you keep the ball as still as possible. Slowly lower down as you inhale. Perform 1-3 sets of 15-20 reps each.

5) Jack knives: These are challenging core exercises because they require strength and balance. Start on your back with arms reaching overhead. Exhale as you keep knees and arms straight and raise body into a V-position. Balance here and hold for one beat before lowering to start position. Repeat 8-10 times for at least 3 sets.

Dennis Blair is a Fort Collins core strengthening expert. Dennis' personal training clients are put through many different types of core strengthening routines without doing the same ol' boring crunches.

To read more about other top core strengthening exercises go here: Fort Collins personal training, to get more tips and info about our services.

Troy VTX Rubberized Medicine Balls, 4 lb $19.95 Troy VTX Rubberized Medicine Balls, 4 lb

Medicine Ball Rack Hold 5 Balls Upright $99.95 Medicine Ball Rack Hold 5 Balls Upright

Medicine Ball Rack Hold 10 Balls Upright $136.95 Medicine Ball Rack Hold 10 Balls Upright

Medicine Ball Rack Hold 6 Balls Upright $126.95 Medicine Ball Rack Hold 6 Balls Upright

Original Pezzi Compact Medicine Balls $14.39 Feel the weighted difference. These high-quality medicine balls add a new sensation to ball activities. Weight provides strong proprioceptive input. Easy-to-clean coating.

Amber Sporting Goods HHK9 Medicine Ball Rack for 9 Balls $94.77 Made of high strength steel tubing. Double Medicine Ball Rack holds up to 9 medicine balls for easy access and storage. Medicine Balls Not Included.

Valeo Medicine Balls, 10 lb. $31.99 Features of the Valeo Medicine Balls: Helps develop core strength while improving coordination, balance and endurance. Made of durable rubber. Textured rubber surface for superior grip. Bounces off hard surfaces. Includes exercise wall chart.

Valeo Medicine Balls, 6 lb. $24.99 Features of the Valeo Medicine Balls: Helps develop core strength while improving coordination, balance and endurance. Made of durable rubber. Textured rubber surface for superior grip. Bounces off hard surfaces. Includes exercise wall chart.

Valeo Medicine Balls, 8 lb. $27.25 Features of the Valeo Medicine Balls: Helps develop core strength while improving coordination, balance and endurance. Made of durable rubber. Textured rubber surface for superior grip. Bounces off hard surfaces. Includes exercise wall chart.

Valeo Medicine Balls, 12 lb. $37 Features of the Valeo Medicine Balls: Helps develop core strength while improving coordination, balance and endurance. Made of durable rubber. Textured rubber surface for superior grip. Bounces off hard surfaces. Includes exercise wall chart.

Valeo Medicine Balls, 4 lb. $21.07 Features of the Valeo Medicine Balls: Helps develop core strength while improving coordination, balance and endurance. Made of durable rubber. Textured rubber surface for superior grip. Bounces off hard surfaces. Includes exercise wall chart.

Clinton Superior Quality Medicine Balls, 8 lb. $45.44 Features of the Clinton Superior Quality Medicine Balls: Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Clinton Superior Quality Medicine Balls, 4 lb. $16.47 Features of the Clinton Superior Quality Medicine Balls: Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Clinton Superior Quality Medicine Balls, 6 lb. $27.75 Features of the Clinton Superior Quality Medicine Balls: Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Clinton Superior Quality Medicine Balls, 2 lb. $19.9 Features of the Clinton Superior Quality Medicine Balls: Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Clinton Superior Quality Medicine Balls, 10 lb. $37.01 Features of the Clinton Superior Quality Medicine Balls: Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Clinton Superior Quality Medicine Balls, 12 lb. $40.18 Features of the Clinton Superior Quality Medicine Balls: Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Clinton Superior Quality Medicine Balls, Set of 6 $151.54 Features of the Clinton Superior Quality Medicine Balls: Includes one of each: 2 lb., 4 lb., 6 lb., 8 lb., 10 lb., and 12 lb. Durable solid textured exterior. Air can be added or removed to affect bounce and feel. Bright colors with weights clearly marked. All balls bounce. Colors may vary from balls shown.

Medicine Ball Rack $55.06 Finish: Black. Medicine Ball Rack Keep track of your medicine balls with this one sided rack. Holds up to 6 medicine balls. Easy to assemble.

Sport Supply Group 1271348 Fitness Medicine Balls Plyoback Elite Rebounder $1004.26 The perfect medicine ball workout partner. Fully adjustable from 0 (parallel to the floor) to 60 degrees. Can be used for medicine balls as well as jogging and balance exercises.

Balls $10 Balls

Balls! $10.49 Balls!

Baoding Balls $82.85 High Quality Content by WIKIPEDIA articles Baoding Balls (pinyin: B o ding Jian sh n Qiu, Lit. Baoding Physical Exercise Balls), also called Chinese exercise balls, Chinese meditation balls, Chinese medicine balls, and healthy balls, are a traditional product of Baoding, China, thought to have been created during the Ming dynasty. Two or more of them are rotated repetitively to orbit in the hand, an action done to improve manual dexterity and strength and said to assist in injury recovery. Baoding balls are believed to have originated in the town Baoding, located in the Heibei province in China, during the Ming Dynasty. They were once called Chinese Iron Balls because the original material of manufacture was iron. There are still artisans in that town who produce the meditation balls to this day. In Baoding, they are called Iron Balls, because they were originally made of iron. As they became more popular and metalworking skills improved, construction methods varied. Author: Miller, Frederic P./ Vandome, Agnes F./ McBrewster, John Binding Type: Paperback Number of Pages: 120 Publication Date: 2010/11/27 Language: English Dimensions: 6.00 x 9.02 x 0.28 inches

GMR10-PACK Rack And Medicine Ball $379 The new Body Solid medicine ball rack GMR10 provides quality storage and design for just about any size medicine ball or dual grip medicine ball The GMR10 provides vertical storage for up to 6 medicine balls or 6 dual grip medicine balls The rack fit...

J Fit 100100 Medicine Ball Rack Black $68.17 Finish: Black. Medicine Ball Rack Keep track of your medicine balls with this one sided rack. Holds up to 6 medicine balls. Easy to assemble.

Complete Set of ExBalls Medicine Balls $164.95 ExBalls are Gel filled, pliable and textured surface for easy catching and/or use with the PlyoBack Rebounder. Standard Exballs come in 2, 4, 7, 11 and 15 lbs. sizes.

Rubber Medicine Ball-6K-12-13#: SP $79.2 These medicine balls are rotationally molded with one piece seamless soft rubber. Their shells are virtually indestructible. Color coded for easy identification.

Medicine $14.99 Medicine

Amber Sporting Goods HHK6 Medicine Ball Rack $70.2 Durable light weight steel. Medicine balls not included. Made of Durable light weight steel. You can store and display up to 6 Medicine balls.

J Fit Medicine Ball Rack $75.95 Keep track of your complete set of J Fit Premium Rubberized Medicine Balls with this one sided rack. Holds up to 5 medicine balls. Color: Black.Holds 5 Medicine BallsOne sided designEasy to assemble.

Rubber Medicine Ball - 1 Kilo $21.82 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

Rubber Medicine Ball - 2 Kilo $27 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

Rubber Medicine Ball - 3 Kilo $32.39 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

Rubber Medicine Ball - 4 Kilo $39.44 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

Rubber Medicine Ball - 5 Kilo $59 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

Rubber Medicine Ball - 7 Kilo $56.34 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

Rubber Medicine Ball - 6 Kilo $52.11 Heavy duty rubber-cased medicine balls are made to hold up to any drill. The quality of these balls is unsurpassed and is definitely one of the best training aids available.

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