TRAIN
Gym guide: boost core strength
TRAIN
Gym guide: boost core strength
TOP THREE CORE STABILISATION EXERCISES
The following exercises have been set by the National Academy of Sports Medicine.
GYM NOTES 4 Focus on slow, controlled movements for optimal form and alignment. 4 Perform at least two of the exercises three times a week for a month. 4 Increase to three exercises and add more reps as your core gets stronger.
036
FLOOR BRIDGE
PLANK
● Lay supine on the floor with your knees bent and arms stretched out at a right angle to your trunk.
● Lay prone on the floor, with your legs together and forearms on ground.
● Inhale as you brace your glutes to lift your pelvis and lower back off the floor. ● Make the movement in slow motion; one vertebrae at a time.
WHAT IS THE CORE? The core is the location of your body’s centre of gravity. It controls all the movement of the trunk and extremities. Most people think of the core as just the abdominal muscles. While abs are part of the core muscles but your full core also includes deep muscles that help in the alignment, stabilisation, and movement of the trunk as well as your hips and pelvis. If you have a strong core, you are likely to get fit. However, a weak one puts you in a higher risk of muscle injury, postural problems and suboptimal movement. Even if you don’t get injured, your power, functional strength, and endurance will not hit their peak the same as they could if you had developed a stable core before performing a workout.
WHY IS CORE STABILISATION MORE IMPORTANT THAN CORE STRENGTH? Working out with a weak core is like building a house without foundations. Eventually you will fall down. Most exercisers that overlook core stabilisation have to come back to the basics eventually after injuring themselves in the strengthening exercises.
HOW TO STABILISE YOUR CORE Core stabilisation can be achieved with a set of simple pelvis and spine exercises, incorporating isometric tension (holding a movement in a position without moving). This will enhance muscular control and stability. The exercises prepare deep core muscles for strength and coordination during abdominal exercise while protecting the spine from possible injury.
PROBLEMS OF AN UNSTABLE CORE Exercising with an unstable core can lead to the body overcompensating by moving the wrong muscles. This can result in postural problems and many associated issues. A weak core can also lead to hamstring strains, pain in the lower extremities, IT band syndrome, adductor pain and lower back pain. An unstable core can also have a negative impact on everyday activities as well as limiting the positive results at the gym. Core training can help to prevent and reverse these problems. Proper core training also reduces the chance of recurrent injuries and stops the cumulative injury cycle. It can relieve lower back pain better than medical management, manual therapy (such as massage) and other exercise prescription.
WWW.P E RF E CT F IT M AG AZ IN E .COM
● Hold for a few seconds and then exhale as you lower down again in the same controlled way. ● Repeat 10-12 times.
PRONE COBRA ● Lay prone on the floor and reach your arms out at your sides, your fingers facing down towards your toes. ● Contract your shoulders and glutes ● Align your chest and your head; then lift both slowly off the floor.
WWW.PE R F E CT F IT M AGA ZIN E .COM
● Lift up onto your toes and forearms in a standard plank position. ● Straighten your spine and legs. ● Tuck down your chin, keep your back flat and neutral, draw in a breath and brace. ● Hold the position for about two seconds then go back to the original position ● Perform 10-12 reps.
● Twist your arms to a thumbsup position as your arms rise from the ground. ● Your feet should remain on floor ● Hold at the top then lower again to the floor ● Do this 10-12 times.
037