Core Training
   Everyone knows that the core is a key  component in joining your upper and lower body together. 
   Strengthening your core will allow optimum  efficiency for your upper and lower body lifts, which
   will transfer into any  physical activities, such as swimming, basketball, biking, etc.  A lot
   of core training comes from dumbbell,  TRX, BOSU and many other forms of training, with the
   exception of  machines.  Machines are good for  beginners and rehab (physical therapy), but they
   tend to neglect the stabilizers  and core muscle groups.  The reality is  that your core includes
   your upper back muscles (head and neck), glutes (pelvis  stabilization), oblique and what most
   would consider "abs". 

   Exercises
   
   Plank-Holding  your entire body horizontal face down just using your toes and elbow to hands.  
         Also, can be done straight armed for beginners or Bird Dog.
   Side Plank-Holding  your entire body horizontal face out just using side of your feet and elbow.  
         Also, can be done straight armed for beginners.
   Inch Worm-holding  a towel or ball to protect your hands, start at your feet inching your way as
             far as you can stretch without dropping your knees to the floor.  Achieving hands past
             head is a feet. 
   Crunch Up-lying  on your back holding a small weight or take your hands straight up only using
             the upper abs to lift shoulders off the ground as high as you can go without curling.
   Toe Touch-holding  your leg straight in the air or against a wall, reach up using upper abs to
             touch your toes with two hands or alternate for more of a stretch and twist.
   Superman-Lying  face down raise your arms and legs straight out like you are flying.  This will 
            help strengthen your back and legs  core groups.
   Bicycles-Lying  on your back with hands on your ears, take your right elbow to your left knee  
            alternating each rep as you were riding a bike.
   Gymnast Hold-Sitting on the floor straighten your legs out and push your entire body off of  
            the floor, holding as long as you can.
   Seated Knee Pulls-sitting on the floor or a bench, balance your  body mid air then straighten
            your legs out then pull your knees to your chest  without falling.
   Scissors-lying on your back with your  legs straight, raise each leg alternately with one straight
            up and one  horizontal in a scissor fashion without touching the floor.

            …For  more information and tips, check my website, www.chadamartin.com.