ARE YOU WORKING THE RIGHT ONES?
If you’ve surfed the Internet, watched TV, or read a magazine or newspaper during the past week, then you’ve probably seen an advertisement for some sort of abdominal gadget - keep in mind these gizmos do not work! They may, however, solely work an isolated muscle, but not the deep abdominal wall or core.
WHAT IS THE CORE?
The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck.
You frequently hear me ask you to use your entire core. That is because reactive CORE training is far more effective than individually working each muscle. Muscles are linked and therefore should be trained in a combined system.
DEEP CORE MUSCLES
Most people know the Basic Abdominal Muscles: Upper, Lower, Obliques
However there are 2 more you should know about - Deep Core Muscles:
- Transverse Abdominis runs horizontally found under the Internal Obliques. It is known as the "girdle" muscles, as it helps to compress the ribs while providing thoracic and pelvic stability. When you "vacuum" the stomach (suck in the belly button) you instantly appear slimmer due to improved posture.
- Rectus Abdominis runs vertically on either side of the spine. It is this muscle that allows our spine to flex and when developed creates the "6-pack" or "wash board" abs.
WHY ARE CORE EXERCISES IMPORTANT?
Core exercises can provide your body with several benefits:
1. Better breathing
Not only is breathing important, but proper breathing is equally important. Your transverse abdominis muscle (TVA) is linked to the diaphragm. So after strengthening your core muscles, you greatly boost your ability to inhale and exhale completely. And the more oxygen your body intakes, the better all of your body’s systems will function during a workout.
2. Recreational activities will be more enjoyable
Whether you enjoy skiing, surfing, cycling, or running, core exercises will improve any sport that requires flexibility and aerobic routines. That’s because these exercises improve your balance, flexibility, coordination, and breathing. The bottom line is that your endurance and sports skills will improve.
3. Less frequent lower-back pain
Lower-back pain is a relatively common occurrence in everyone’s life. This usually happens after placing too much weight on the lower back, or applying it too quickly. But by strengthening your core muscles, your lower back will become better suited to bear heavy weights. When you have stronger core muscles, your spine will move more freely, thus reducing the frequency of lower-back difficulties.
4. More strength
In the old days, you’d wear a weight belt in the gym, in order to do exercises such as dead lifts, shoulder presses, or squats. The function of the weight belts was to support your core muscles as you did an array of exercises.
However, that was before we knew about core exercises. Your core muscles, such as the TVA can replace those ancient weight belts, supporting your body the natural way.
5. Your flexibility will increase
You may be thinking, “What do deep abdominal muscles have to do with flexibility?” Core exercises stabilize your lower back, which in turn can improve your body’s flexibility. That’s because your ligaments and muscles can move in their full range of motion. This improved flexibility will reduce pressure and tension in the muscles of the lower back.
So there you have it! Core exercises should be an integral part of your exercise routine, because they give your deep abdominal muscles a workout. By strengthening your stomach, you also strengthen your workout!
10 Core Exercises
1. Front Plank
2. Side Plank
3. Back Bridge
4. Bicycle
5. Standing T
6. Double Crunch
7. Pointing Dog
8. V Hold
9. Scissor Kicks
10. Russian Twists
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