Training for sports has gone to a whole new level in today’s society and the major shift is the emphasis of training the core muscles. You will often hear the word “core” to describe the muscles comprising the midsection of the body which includes the abdominals, the obliques (the muscles at the sides of the torso), the spinal erectors (the muscles of the low back) and the gluteus maximus (butt). Your core attaches your upper and lower body.
Some research shows that sixty percent of our power comes from this area so it is imperative that we focus our training here. When performing a work out I like to hit my core muscles right after I warm up. This will stabilize your midsection, which helps with balance throughout your session. Listed below are 3 exercises to help you get started. Make sure to check out our weekly newsletter to see our training program of the week. This will give you some great ideas for changing up your workout sessions.
1. Plank– 3 sets of 60 seconds daily
Purpose: To strengthen the abdominals. Make sure to keep the body in a straight line-do not allow the hips to rise or fall.
Performance:
a. Begin in the push-up position with the weight of the body balanced on the toes and the elbows.
b. Isometrically contract the abdominal muscles and maintain this position for the duration of the exercise.
2. Side Plank– 3 sets of 30 seconds daily (both sides)
Purpose: To strengthen the obliques.
Performance:
a. Begin by lying on your side with your weight supported by your ankles and your right forearm.
b. Keeping your legs and torso straight, contract your core and hold.
c. Switch sides and repeat.
3. Bird Dog– 10 repetitions each side daily
Purpose: To strengthen the low back and glutes.
Performance:
a. Begin by kneeling on all fours.
b. Extend your right arm and left leg and hold for 5 seconds.
c. Switch sides and repeat.
