Rock Solid Core
Your core or midsection couldn’t be of more value not only to your strength goals, but to your everyday life. It is your center, where your energy comes from and a place where very significant, yet often abandoned muscles are found.
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3 Things you might not know about your core:
Your core muscles act as a stabilizer which contract first in every single movement your body performs. Because your core is the origin of your energy on its way outward, a weak core will be a direct consequence on you total energy in daily life and especially your training. It’s certainly something to think about the next time you hit that wall in one of your workouts.Want six pack abs? If you’re like the average American, you probably spend the bulk of your day slouched over a keyboard. This posture is counter productive for you abs. Constructing a strong midsection will help prevent this type of slouching and keep you upright.
One major difference in core muscles from other muscles in your body is the fact that they don’t push or propel, but they resist movement. The reason for this is to stop any harsh movement of the spine which houses nerves which control your whole body.
Here are 3 different routines where you can decide the one that fits you best.
Posture Perfect: The group of exercises really works to help you maintain correct posture which help in all aspects of your training. Bottom line, more muscle gain.
· Side Bridge (15-45 seconds each side)
· Plank to Diagonal Arm Lift (4-12 Reps)
Do this group of exercises before your regular workout.
No Pain, No Problem: If you’ve had any previous back pain or injuries, then this group of exercises is for you. These exercises will increase your muscle fortitude to help alleviate stress on your back and balance your weight more evenly to other parts of your body during difficult movements.
· Glute-Bridge March (6-12 Reps)
· Plank with Diagonal Arm Lift (4-12 Reps)
· Cable Chop (6-10 Reps)
· Side Bridge (15-45 seconds each side)
Carry out this routine as a circuit 1 or 2 times, 2-3 times a week at the conclusion of your workout.
Bring your A-Game: If your midsection begins to get tired or give out, then your game will be next to follow. This routine will help your speed and strength in any competitive sport you take part in at any level.
· Plank with Diagonal Arm Lift (4-12 Reps)
· Glute-Bridge March (6-12 Reps)
· Swiss Ball Knee Tuck (6-12 Reps)
· Cable Chop (6-10 Reps)
· Side Bridge (15-45 seconds each side)
· Squat to Row (6-12 Reps)
Carry out this as a circuit with 60 seconds rest for two sets, 2-3 times after your workout.
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The Exercises:
Side Bridge: Lie on your side sustaining you weight with your forearm flat on the ground. Maintain your core contracted and your body in a straight line from your ankles to your shoulders. Maintain this pose 15-45 seconds and repeat on the opposite side.
Plank with Arm at 2 o’clock: While in a tailored push up position with both forearms on the floor and your feet about shoulder width distance, lift your right hand parallel to the ground pointing at 2 o’clock. Retain for about 2 seconds and afterward revisit your forearm to the floor. Repeat with left arm pointing at about 10 o’clock.
Alternating Leg Lowering: Whilst lying on your backside with both legs 90 degrees from the ground, lower one leg to about 3 inches from the ground, then go back to starting place. Repeat with opposite leg completing the repetition.
Stability Ball Knee Tuck: Begin in the push up position with your ankles resting on a stability ball around shoulder width distance. Keeping your core tight, move your knees towards your chest till you’re on your toes. Next slowly return to the starting position.
Cable Chop: At a high pulley position, grip either a rope or handle with both hands. This is the opening position. Then slowly keeping your arms straight, rotate your body concluding with your hands downward and away from your body. Go back gradually to the starting position. Replicate on other side.
Lying High Knee March: Lie down on your back with your feet on the floor and your knees bent at about 90 degrees and your butt off the floor. Move one knee towards your chest keeping your body contracted and straight. Lower back to starting position and duplicate with the other leg.
Cable One Leg Squat to Row: With a pulley at the center position, grasp a handle with your right hand facing left. With a small bend in your left leg, straighten your right leg behind you so it’s about a foot off the floor. From this point, draw the handle towards your body drawing your knee up towards your chest. Do 10-12 reps for both leg to finish a set.
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