A great core providing strong abdominal muscles is one of the biggest focuses of all athletes whether its for Basketball, Baseball, Surfing or even extreme BMX. They all know the same thing, a strong core provides your body a solid platform to achieve at its best along with the health benefits and greatly reduced rate of health problems such as heart disease. A strong core will also even help reduce back pain.
What about Basketball, why do I need to train my core? Well here are some benefits to motivate you. By having strong abdominal muscles you provide your body with the muscles to aid in explosive jumping, cross court movement, recovery and speed not to mention your defensive attributes. Work them hard and reap the rewards. So where do I start and what should I be doing? With so many different core targeting exercises out there it can be really confusing to work out what is going to work and what is going to give me that 6 pack everyone wants.
Here are 3 of the best we have ever found:
1. Butt Lifts - Lying flat on the floor with your legs extended and your shoulders and head tilted off the floor. Place your hands by your sides and start with your feet in the air at a 90 degree angle to your body.
Focus on keeping your upper body still and legs locked, raise your butt off the ground as high as you can. Hold this position for a couple of seconds then slowly return and repeat.
2. Planks - Although this exercise looks easy it requires discipline to maintain form and to keep your abs contracted the entire exercise. Lie flat on the ground. Go up into your usual push-up position, but this time, rest on your elbows and forearms instead of on your hands. Engage your core muscles, straighten your lower back to fight downward sag, and hold for a time that challenges your abs. Breathe normally throughout.
3. V Crunch - Lying flat on your back with your feet and knees elevated so that your shins are parallel with the floor. Elevate your tailbone about one inch off the floor. Holding this position place your hands on your ears. Now use your abs to lift the upper half of your body. Once your body has passed through above 30 degrees hold this V position for a couple of seconds then slowly return and repeat.
