The body builder’s physique constitutes of two distinct sections namely: the frame and then the core. Core muscles in a body builder comprise of the general abdominal outlay, the back section and the chest. Muscles in the three sub-sections are very vital in creating and stabilizing a body structure and must be independently but simultaneously developed. To conceptualise the core of a body, we can think of it as the fulcrum column that links the upper torso to the lower torso. Very deliberate exercises like the ones exemplified below, will help enhance the core muscles. Enhancing the core is the very key to unlock all possibilities to a body builder, especially that of achieving a champion’s physique.

In essence therefore, success in body building must entail a simultaneous development and maintenance of an excellent core-muscles system alongside the other three sections. Some useful though simple exercises have proved effective in maintaining a healthy core. More importantly, they help in building upon the already existing core muscles. To implement these exercises, all one may need is a firm chair or even a wooden stool, a fitting pair of flat shoes and of course a loose fitting outfit. Maximal results in these exercises have been noted to accrue if they are gradually repeated for over 10 times, mainly because numerous repetitions enhance their intensity and effect by adequately challenge the body to the outmost progress.

Initial exercises should target the chest muscles. They should be done while a body builder is sitting with his or her arms placed akimbo. The objective here is to press inwards repetitively, as strongly as he or she possibly can. After a while the body builder can then change the position of the arms from the level of the chest to that of the eyes, waist and back to chest again consecutively. Secondly he or she should target the back so as to keep it not only strong but also supple. This should be done while maintaining a rigid posture throughout the workout, in a bid to ensure a maximal expansion of back muscles. He or she should lie flat with the stomach facing downwards and both hands stretched towards the front. Then the right arm can be lifted up simultaneously with the left leg until they rise to several centimetres off the floor. Next, the upper part of the raised arm combined with the left thigh should be gradually raised as highest as possible. This exercise continues with alternating arms and legs until the body builder slowly returns to the position from which he or she started.

Exercising the waist helps build on its flexibility and supple firmness. An example of useful exercises is interlock fingers firmly over the head and then trying to bend the upper torso from one side slowly to the other in successive movements. The interlocked fingers can also be placed over the head while the torso twists towards either side simultaneously with gradually lowered elbows towards both knees. Abs exercises are also crucial and can be done with a body builder lying on his or her back while keeping both feet flat on the floor. The objective here is to bend the knees repetitively but gradually. All exercises must be done when the body builder is breathing out every time he or she curls upward. Raising only the shoulders while keeping all other body parts pressed to the floor is also a useful exercise. Muscle persistence can be improved by holding the body structure curled for ten seconds in a row.

If you like this article, click here to share: