I’ve always maintained that having a strong core is vital to any athletic endeavor, be it weight lifting or running. When people think of core strength, the usually think abdominals. In reality, having strong abs plays a very minor part in having real core strength. Core muscles are all the intricate muscles which stabilize your whole pelvis, spine and thus give you a strong torso. Having a strong core section will enable you to perform more difficult movements, balance easier, and the solid base you have will enable you to utilize the strength of your extremities more effectively. Muscles commonly included in the definition of core include:
The pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius.
I’m going to begin writing a multi part article wherein each day I will describe a different set of core exercises ranging in difficulty from easy to advanced, using both bodyweight and weighted objects such as barbells. Today’s article describes a great set of two exercises which you can either use to begin strengthening your core, or if you do not find them challenging, for warming up. It is a combination of back extension & V-up favored by gymnasts and typically integrated into a greater strength routine. To perform this exercise, lay flat on your back, arms outstretched over your head. Raise your legs into the air and perform a crunch typed maneuver as if you were trying to touch your toes, making your body into a V shape:
Then, without touching your feet or arms to the floor, lower them and roll onto your stomach, performing a back extension (raise your arms and legs up into the air forming your back into a U shape):
Repeat this movement holding each exercise for 30 seconds as many times as you can without touching the floor, thus keeping your core tight the entire time. If you feel it necessary, break it up into a few sets of 10 reps. If this is too easy, try holding onto weights and/or wearing heavy boots.
Tomorrow I will show you how to do an Abdominal Roll-out, otherwise known as the ab wheel.
