Core training is the buzz word in fitness these days, I’ve touched on it in previous columns. Previously while snowboarding at Panorama I experienced first hand the significant impact of core training on balance and performance. I was excited and yet very nervous about the trip as I had not been on a snowboard in nearly two years and my father has become quite the avid snowboarder. I couldn’t have dear old dad show me up that’s for sure. Too my surprise my confidence and ability on the snow had improved over my last trip in spite of the time that had passed since I’d last been to the mountains. Core and functional training is really the only possible explanation for this improvement. Core training not only makes traditional strength training more interesting it also produces significant improvement in a very short time.
If you are reading this article chances are you have a weak core because at this moment you are engaged in a position all too familiar, one that may make up a large portion of your day, every day. Sitting is without a doubt the largest contributor to a weak core. Our car seats support us to and from work, the couch or lazy boy takes care of us at home and your ergonomic deluxe office chair isn’t helping either. When we’re seated and supported there is essentially no reason for the muscles to be strong so gravity begins to transform us and we don’t even realize until we feel the all to common low back pain or other aches. It’s time to do something about it.
Our core is mainly comprised of the abdominal muscles both, front and side, and the muscles of the lower back. You could expand this to include the muscles of the hip and pelvis and the small supporting muscles that follow our spine. If you’re ready to improve or avoid the back pain that might be in your future here are 3 things you can do to be well on your way:
1) Draw In – This is a simple little exercise that you can perform right now where you are sitting, in your car or at the office. In fact no one will even know your doing it and yet it is highly effective. Simply draw your belly button to your spine, and I don’t mean suck in your bulging belly, I mean concentrate on contracting the abdominal muscles all around the belly button as though you were trying to pull them to your spine. Hold it for a few seconds and relax and repeat. Just a few minutes each day will greatly strengthen your core help to trim the belly and eliminate back pain.
2) Plank – This is an abdominal hold that is great for the core performed on the floor in a position kind of like a push up. Instead of positioning yourself on your hands rest your elbows on the floor and extend your legs straight. You will hold your body up and keep it straight by contracting the abdominals similar to the draw in. Simply hold the position as long as you can. (You can find a full description with pictures on my website for this exercise.)
3) Hip Bridge – Great for the butt this exercise is performed lying flat on your back on the floor. Bend your knees so your feet are flat on the floor much like you would to perform a sit-up. Now push your heels into the floor to raise your thighs, butt and low back off the floor. You should be supporting yourself with your heels and shoulder blades squeezing the butt tight. Hold this position until fatigue and repeat a couple times.
Performing these three exercises two to three times per week will begin to yield results in just a couple weeks. This is only the surface of core training and what it can do for posture, balance and performance.
