Now that you know what the core is…I will go over two great exercises that focus on strengthening the deep muscles of the core. These exercises involve little motion placing the emphasis on isometric contraction of the deep core musculature.
The first exercise is called the plank. It is simply supporting yourself on your toes and forearms and making a straight line with your body. You can hold this position for time (30 seconds to 2 minutes) or do 12-15 repetitions holding in position for 3-5 seconds.
Make sure your forearms are straight ahead (not together like you are praying), your feet are vertical (heels not together) and most importantly SQUEEZE YOUR GLUTES! Tight glutes is what takes the load off of your spine and protects your back.
The next exercise is the bridge and is basically the reverse of the plank. Lie down with your palms facing up. Make a straight line from your shoulders to your knees and squeeze your glutes tight. Do not go all the way down in between repetitions. Hold for 3-5 seconds at the top, do 12-15 reps. For added challenge you can do them with your feet on a stability ball.
Work these two core stabilization exercises into your workout (preferably in the beginning) and you will see some improvements in your core stability. Don’t let them scare you off, they aren’t as hard as they look. I had this client doing them in no time.
For more great core exercises check out www.fitkettlebell.com
February 20, 2008 at 1:15 am |
Hei, nice post. there’s image too. I usually found myself unmotivated because I can’t see my progress. I can’t buy any propriatery software, so I decided to use workout journal and fitness weight loss progress tracking. But it doesn’t quite work also, I wonder why
I guess there is no Magic Pill that will help you lose weight fast and keep it off. I think I should find an accountability buddy.
February 21, 2008 at 10:17 am |
Thank you! I’ve been wanting to know how to do planks… can’t wait to try them out!