Why would you want to strengthen your core?  Why not just the glamour muscles – the biceps, glutes, chest, abs … ?

Some people really do spot exercises to bulk up or better define certain areas of the body.  This might be OK to some degree, but can be quite dangerous if overdone.

When you think of your core muscles, think of standing on the deck of a boat in very stormy, rocking seas (without the nausea).  You would stand on the deck like you were riding a snowboard, surfboard or skateboard – in an athletic position with your knees bent and your “core” tightened up so you wouldn’t fall over.  Imagine also, tightening up your lower back, pulling your belly button in toward your spine, and solidifying your sides all at the same time – when you do this, your “core” is completely engaged.  Another way to think about this is that the core muscles stabilize your pelvis and backbone.

Strengthening your core helps prevent injuries and perform better in almost any sport or activity.  You’ll have better balance, endurance and feel more powerful.  If you do any one individual sport like running or skiing a lot, you can develop muscle imbalances that can lead to injury.  Even activities like sitting at your desk can lead to lower back pain, neck pain or upper back/shoulder discomfort.  You will also be able to hit a golf ball further, throw a football more accurately, hit a tennis ball better … you get the idea.  Great core strength also helps you maintain proper posture with less effort and strain.  How’s that for motivation to strengthen your core?

Ab workouts for 6 pack abs don’t cover entire core strength most of the time.  Be sure you exercise your whole core – abs, sides, obliques, lower back with balanced movements.  For example, if you do crunches, balance that move with something like the “Superman” exercise – lay on your stomach and hips, legs straight with your outstretched arms held straight out from your shoulders … then lift your arms and legs both 6 inches above the floor and hold the exercise for 15-30 seconds.  You can also alternate lifting your right arm and left leg … then your left arm and right leg until you don’t feel like Superman any more.

Good fitness training tips recommend workouts with dumbells, medicine balls or doing body weight workouts so you engage your core the whole time you’re exercising.  You can even spend much of your day at work while sitting at your desk engaging your core.  Imagine being on the rocking boat I described above – suck your belly button in towards your spine and tighten up your whole middle.  Or you can imagine being in boot camp with the leader yelling at you to “straighten up your spine and suck in that gut” – “Attention!”  If you’re not a fan of boats or the military, imagine lengthening your spine through the top of your head and make your middle as tiny as possible.

Pushups, crunches, plank, and side planks are all excellent for strengthening your core.  There are also activities that are super fun that engage your core quite well.  Yes, the first thing that came to your mind was correct – I like the way you think.  Also, hula-hoop, dancing the twist, paddle boarding, kayaking, and biking all engage your core well.  I hope you’re enjoying your daily fitness tips.   Please comment below if you have other great ideas for our readers that you’d like to share.

To Your Health, Coach Jim

This entry was posted on May 4, 2011 at 11:44 am. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Body Weight Workouts by Jim Kaspari Comments Off on Fitness Training Tips for Core Strength