Do These 2 Exercises for Core Strength
Core exercises are an important part of a well-rounded fitness program. In fact, when I start with a new client, this is a huge part of our focus until those muscles are well-trained and the body can carry itself more effectively. Core training also helps you look leaner and most importantly, supports your spine and assists with balance and stabilization. Your “core” includes the muscles around your trunk and pelvis including your low back (erector spinae, external obliques, abdominals, glutes and even deep inner muscles like the transverse abdominis. Those deep muscles are the ones that support your spine and act as a natural corset. Training these muscles allows the pelvis, lower back, hips and abdomen to properly work together offering better balance and stability.
I have a challenge for you: think of a “core exercise.” Go ahead – I’ll wait. 🙂 Did you think of one? If I was a betting woman, I’d bet that you thought of a traditional ab exercise, like crunches or leg raises. Earlier I stated that one of the core’s main purposes is to bring stability and balance to the entire body – not raising and lowering your torso or legs off the floor. If stability and balance is what we’re going for we may need to alter our approach. A great example of a core exercise is the glute bridge. First, lie on your back with your knees bent. Keep your back in a neutral position and try not to tilt your hips. Tighten your abs and then engage your glutes to lift your hips off the floor until your hips, knees and shoulders form a straight line. Hold this position for at least 30 seconds, lower and repeat. Remember to stay mindful of your lower back and be sensitive to any pain. If it hurts, you may be compensating for weak core muscles and using your back muscles instead. To increase the challenge, lift one leg off the floor while doing the exercises then alternate legs.
I also like to combine one of my favorite tools with one of my favorite exercises: a Bosu and plank holds. A Bosu is a half stability ball on a flat black surface. I like this tool because it engages your core by forcing you to stabilize yourself on an unstable surface. Begin by getting into a push up position with arms extended. Hold this position for as long as you can. If that’s easy, lower to your forearms and hold. Take the challenge up another notch by placing your hands or forearms on a Bosu or tucking your knees in one at a time. The plank is great for the core because it engages so many different muscles and can be scaled up or down depending on your fitness level.
Remember that the core is the foundation to every exercise you do and even a lot of daily activities. It’s great to focus on it at the start of any fitness program, but it’s never too late to add it in now.
