7 Simple Props to Build Stronger Core Muscles

• 34.3% increase in ten-rep max in full range of motion! (see above)
• gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
• gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
• lost 4.9 pounds of fat & lost 0.4 inches on waist

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Prop 3: Pilates Mat

The mat can be used extensively for flexibility and core strength.  A variety of exercises can be performed lying on your back, side or front. Some of the exercises can done seated on all fours. The mat exercises target the deep abdominal and spine muscles in order to provide core strength.

A few exercises that will get you started right away include flutter kicks.  Lie on your mat with both knees bent and flat.  Place your hands at sides.  Brace your abdominals continuously to stabilize your trunk.  Your lower back should be neutral.  Now straighten both legs so that they are perpendicular to the floor.  Slowly lower one leg to about 45-90 degrees.  Return to start position and repeat with other leg.

A second mat exercise for you core involves lying flat your back with your hands at your sides. Now, point your legs up to the ceiling so that your body forms a 90 degree angle. Keeping both ankles together, move your legs in a circular motion while keeping your trunk stable. Try this motion for 10 seconds and then reverse it in the other direction.

Prop 4: Resistance Bands

Like the other props, resistance bands are inexpensive and flexible.  You will be surprised at how intense this simple looking workout can be. Unlike other traditional strength training routines, using these bands will engage your core automatically.

I often use my bands as a warm up to stretch before performing other core exercises.  Stretching is fundamental to proper fitness regardless of your training method. Use the bands to increase your flexibility before performing exercises on the mat or Swiss ball.

Prop 5: Dumbbells

You all know dumbbells from pumping up those biceps and building that chest. Dumbbells can be a great prop for core training.

You can use them to intensify simple exercises like pushups. For example, instead of doing basic military push ups with your hands flat on the floor; use dumbbells as your hand support. After one rep, lift one side of your body extending the dumbbell up to the ceiling while trying to balance yourself. Come down to do another rep. Then come up on the other side.  Another tremendous way to use dumbbells is to complement it with a Swiss ball. Instead of doing a flat bench dumbbell press, use the Swiss ball. This will create instability which will activate the hidden core muscles.

Prop 6: Jump Rope

We all know jump rope as kids and trying to get our rhythm. However, this prop when used creatively can have a huge impact on our core muscles.  The amazing thing about jump rope is that you could structure your whole workout around it. By using different weighted ropes combined with various time intervals and speed, jump rope can be the most efficient work out available.

Have fun while jumping rope. This exercise calls for your creative side. Be sure to change tempos, move from side to side and change legs. The more you change your routine, the better your core muscles will react to development.

Prop 7: Bosu Ball

The Bosu ball is a great prop for creating instability for beginners. It is not as challenging as a Swiss ball but still creates a great platform for core training.  It's like a big round ball cut in half. It is a ball on top with a stable flat bottom. If you are unsure what it looks like, ask a trainer next time you are at the gym.

Try this one to get yourself started.  Lie down over the bosu so that it is on your belly.  Begin the superman movement.  That is, lift one arm and the opposite leg. Then reverse. For example, as you lay down, lift your left arm and right leg and try to stabilize.  This is a great way to strengthen your lower back and add core stability.

Now that you know these 7 props, you should never have a boring core workout again. The best piece of information you can take is the knowledge that these props are all interchangeable and can be used together. Concentrate on one prop per week for seven weeks and then go through the props again but change your exercises.

Now put these 7 props in to practice. Concentrate on a new prop every week for 7 weeks. Master the basics of core training on these props and you will see the results you desire.

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