Solid to the Core
Just as a house needs strong foundations, a healthy body needs a powerful core
Published 07/04/2015 | 02:30
Whether you are training for something sports-specific or just for shape and balance to the body, core training should be one of the key components of your routine.
Not only can it help with injury prevention, posture balance and stability, but it is also fantastic for easing lower back pain.
Many athletes use core strength straining to improve their sports performance, and if you find that you have a weak mid-section, developing good core strength is an efficient way of strengthening and toning the abdominals, obliques and the erector spinae.
Even functional movements such as walking and standing can be made much easier through a well developed core group.
As a trainer, one of the first areas that I look to focus on is the core. I work on it through not just strength training, but also with core-related exercises such as the ones we will get familiar with today. The plank is great for strengthening the abdominal muscles, back and shoulders, but the erector spinae is worked too
Next, we have the front bridge to T, which is perfect if you're looking to improve your balance, then the side blank, which will really work your abdominal and oblique muscles and more.
Last, the mountain climber is designed to work on various muscles including the abs, obliques and legs.
1/ Start with feet on floor and hands on the ground. Make sure your back is flat with your core engaged.
2/ Slowly bring one knee up to the chest then return back to start position.
3/ Repeat with opposite leg. This counts as one rep.
1/ Start on your elbows facing down on your toes with the body straight in plank like position. Ensure that arms are under chest and shoulders. Hold position and the release. Make sure that your tummy is puller in tight and the lower back is not dipping nor arched throughout the exercise.
1/ Support your body by leaning on your side, on your elbow, and on the side of your foot with the opposite foot sitting on top. Keep your body straight and hold the position. Try to hold the position for at least 15-20 seconds while keeping form perfect.
Front bridge to T
1/ Start by supporting your body in the top position of a push-up, resting on your toes and hands with arms straight.
2/ Raise one hand toward the ceiling while rotating your body to the same side. Look up at your hand and hold the position for a few moments. Return to the starting position and twist to the opposite side.
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