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Abs?

Hi I'm an athlete; I'm a pretty active one too. I was wondering what I can do to get a stronger core. I don't want like a six pack or anything, but I would like to see some definition. I am a water polo player. I also eat healthy and drink lots of water. Any tips thanks!
-Bells
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Avatar universal
Your core muscles are the rectus abdominis, transversus abdominis and obliques  those surrounding your pelvis the gluteal muscles and hip flexors and the spinal erectors of your lower back.
Do Isometric Exercises! get on the floor  on all fours  with your hands below your shoulders and your knees below your hips. Lift your hips and walk your feet backward slightly to straighten your legs, assuming a pushup position. Hold for at least 10 seconds.
Roll to your left side so that your hips are off the floor, your right hip is above your left hip and your legs stacked. Support your body with your left arm and the outside of your left foot. Hold this position for 10 seconds or more, then switch sides.
Sit on the floor with your feet flat on the floor, about 6 inches apart, then lean back and place your palms on the floor behind your back at about shoulder width. Lift your hips to create a straight, horizontal line between your torso and upper legs. Hold this position for a minimum of 10 seconds.
Lie on your back with your feet flat on the floor and under the edge of a couch or bed. Hold a barbell or dumbbells above your chest with your arms fully extended, then sit up until your torso is vertical, allowing your hands to move over your head. Reverse to the starting position slowly, then repeat.
Standing hold a dumbbell by your left side with your feet close together. Bend your torso to the left to lower the weight along the side of your leg and then to the right to lift the weight. Continue this movement pattern for at least 12 repetitions, then switch sides.
Put on ankle weights and hold a dumbbell in each hand, then lie face down on the floor with your arms extended forward. Lift your arms and legs simultaneously to squeeze your lower back, then return to the starting position slowly then repeat.
Lie on your back and squeeze a medicine ball or a stability ball between your legs. Place your palms on the floor with your arms extended away from your shoulders, then lift the ball until your legs are vertical. Lower the ball to the left as far as possible while keeping your shoulder blades on the floor, then reverse to the right. Continue alternating sides for your  repetitions.
Put on ankle weights and hang from a bar with your feet off the floor. Flex your hips and knees, drawing your hips and knees toward your chest as far as possible, then reverse to the starting position slowly and repeat.
The isometric exercises you can do every day! The other  exercises 2- 3 times per week every other day!
Be sure to get the OK from your doctor!!
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Avatar universal
Thank you both of you! I am after strength (thanks paxiled) so I will try to work at that with a trainer, and maybe do some yoga!
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Avatar universal
Yoga is a really great way to strengthen your core. It challenges your strength and balance.
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Avatar universal
Abs aren't really the core -- those are the muscles beneath the ones you can see.  The only way you're going to get there is to work hard at training.  Do you have access to a good personal trainer?  Also remember that women have a harder time getting the definition men can get because of lower testosterone.  When you see anyone, though, with those really tight abs they either work incessantly at it or they're taking steroids, especially the women.  Strength isn't seen in big muscles, it's seen in the results of what you do and how well you move your body into your activity.  So there's strength, and then there's looks.  Which are you after?  When you decide, the personal trainer can help you with either and often, for the looks, people have to do what's not natural or healthy to get there if their genes just aren't set for definition.  
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Arlington, VA
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