Core Training
Core Training
As a personal trainer, the request I get more than any other is, “How do I
get a flat stomach?” I have seen people do hundreds of crunches, trying
desperately to achieve the elusive six-pack. But I gotta tell you, it’s not in
the numbers when it comes to athletic abs and a solid core. So if you want a
strong sculpted midsection, continue reading. There are three basics to great
abs and they are all attainable!
Before I give you the three basics, let’s identify what muscles make up the
core. Many people think that training your abs (meaning your rectus abdominus
“six pack”) is your core, yet this is a small piece of a much bigger puzzle.
Your core is the center and foundation of every movement from raking leaves or
vacuuming the carpet to swinging a bat, racket or golf club. As well, every step
you take and every move you make begins at the core.
The core includes muscles that surround the stomach and lower back area (see
illustration). These muscles include the pelvic floor muscles, the external
obliques (visible through the skin as the “hands in the front pocket” muscles),
the internal obliques (under the external obliques, shaped like an upside-down
V), the rectus abdominis (the “six-pack”), the multifidus (the
Christmas-tree-shaped muscle in the lower back), the erector spinae (which run
adjacent to the spine from the sacrum to the skull), and the transversus
abdominis (which acts almost like a weight belt because it contracts when you
bear down, cough or sneeze).
So why is the “core” so popular today? Because if you have a flexible,
strong, stabile core, every activity of life improves. Athletes have known for
years that their performance is contingent not on building bigger biceps, but on
synergistically building a powerful, agile body. Since every movement begins at
the core, it makes sense to start your training here.
The three basics of great abs:
1. The “S” series (Stretch, Stabilize & Strengthen)
2. Burn off the fat (Cardio)
3. Eat clean (Lean protein, fruits, veggies, high fiber grains and lots of
water)
Stretch - Stabilize - Strengthen
Flexibility exercises take only a few minutes and require no special
equipment. It is amazing to us who work in the fitness industry how few people
stretch! Our flexibility like all other systems of the body only improves if it
is worked. You may think you just aren’t flexible, and my question to you would
be, “Do you stretch each day?” You’ll never know how much better your body can
feel unless you try. A stretch should be held for several long, slow breaths.
Never bounce! If you really want to improve your flexibility, contact me and
I’ll teach you all about Active Isolation stretching. We will cover Active
Isolation stretching more in our next newsletter.
Functioning, flexible abdominal muscles constantly stabilize, working as a
unit to protect your internal organs. You can move with increased balance and
body control if your midsection is strong enough to steady your movement.
Working on an unstable environment, and changing your center of gravity during
movement are good ways to work both core strength & stability. Working on
unstable surfaces like a FitBall, wobble boards, and balance discs are great
tools to create an unstable environment, thereby training all of the stabilizing
muscles.
Strengthening and stabilizing go hand in hand. Strengthening the core
stabilizes the pelvis, rib cage, and spine. It works like the ripple effect of a
pebble in a pond. The pelvis stabilizes the hip. The hip stabilizes the foot.
Inability to strengthen and stabilize the pelvis means you have less power in
your swing, less stability in your step, and therefore less control in your
movement. At a minimum, you won’t be your best. But worse is that you are likely
to suffer aches, pains and injuries to the ankle, knee, lower back and hips.
The same is true for the rib cage. The rib cage stabilizes the chest and
shoulders so your arms can move freely in every direction and plane. This is why
we see injuries in weight lifting. If the rib cage is not stabilized it is
impossible to work your back, chest or shoulders effectively, which results in
injuries to the shoulders, elbows, upper back and neck. You might think this
doesn’t affect you because you don’t lift heavy weights or any weights at all.
However, the second most popular thing I hear when I ask new clients about
injuries is, “I have pain in my upper back, neck and shoulder area.” Sitting at
a desk all day places the spine in position that breeds weak stabilizing muscles
and results in poor posture. If you sit at a desk most of the day and do nothing
to work your core muscles other than a few crunches, I can guarantee your
posture will suffer and over time you neck, back, shoulders, and hips will start
to hurt.
So determine your motivation. Do you want flat, chiseled abs or to relieve
pain? Do you want to improve your sport or prevent injury? Whatever your
motivation, you will be well served by working your core.
Make yourself part of an elite group. Did you know that fewer than 20 percent
of Americans exercise regularly? There is no single exercise, no secret pill, no
low carb fad to help you get a flat stomach and strong core. However, if you’re
willing to leave the quick fix gimmicks and ab machine commercials behind, we
can show you how to achieve great results through smart training. Let us help
you.
Spin & Core - In this class, you will do it all. Burn the fat at your own
fitness level and then strengthen and stretch all the core muscles.
FitBall - There is no better way to strengthen and stabilize not only the
core muscles but also the muscles of the legs, shoulders and arms.
Yoga - Core stability is achieved through balance. Learn how to move through
poses that challenge your strength, balance and stability.
Spinning - In order to see the fabulous abs you develop, you need to burn off
the layer of fat that rests between the skin and muscle. Here’s you opportunity
to learn how. If you are a beginner, we will plan an orientation to prepare you
for a full or combo class.
Pilates - Pilates is one of the pioneer training methods to improve core
strength, stability, flexibility and joint mobility.
If you are interested in learning more about Core Strength & Stability,
contact me at julie@bodylogicfitness.com and we will set up a Lunch & Learn for
you and your staff in the convenience of your office.
Do you want to test your Core Strength & Stability? Try these...
Test your core strength:
If you want to see how strong your core muscles are, try the following
exercise in the privacy of your own home.
You will need a watch. Lie on your stomach and come up onto your forearms so
your elbows are positioned directly under your shoulders. Tuck your toes as if
you are going to do a push up. Lift your body off the floor and hold this plank
position for 60 seconds. Then lift your right forearm off the floor and extend
it in front of you hold for 15 seconds. Return the right arm and do the same
with the left for 15 seconds. Return the left arm and lift the right leg of the
floor for 15 seconds. Return the right leg and lift the left leg for 15 seconds.
If you have made it this far your core is very strong and stable. If not, you
should seriously consider the benefits of training your core.
Test your core stability:
If you want to see how stable your core muscles are try the following
exercise in the privacy of your own home.
Stand behind a big stability ball bringing it in to touch your shins. Place
your hands on top of the ball. Slowly shift your body weight forward until you
are balancing on all fours (hands and knees) and your feet are off the floor. If
you can master this, start to lift your upper body up by drawing your navel in
toward your spine and standing tall until you are balancing on only your knees.
Continue to balance by lengthening the spine and working the small stabilizing
muscles of the pelvis and lower abdominal muscles.
You will notice that with continued core training, you will gain an
increasing level of mastery of these two exercises. |
