Endurance - HARD CORE
When it comes to questions about fitness, I’ve heard them all. How can I increase my bench? How can I improve my lower body strength? How can I lose 15 pounds? You name it, I have heard it. But whatever the question is, I invariably answer: start by strengthening your CORE.
Here is my rationale.
If you were building a house, would you build the walls and the roof first and then worry about the foundation? Of course you wouldn’t. Building a strong, fit body is no different. Your CORE (muscles of the hips, abdomen, and lower back) is the foundation for your entire body.
Essentially, your CORE is the body centre where all move-ment begins or, at the very least, is united. Neglecting proper development of your CORE will not only lead to injury, but will also limit your bodies ability to perform at an optimal level. If your legs and arms are strong but your core is weak, you will not be able to transfer power from one body segment to the other in an efficient manner. Ultimately, a stronger core trans-lates into a stronger body.
Now the important question: how do you strengthen your CORE?
Well, I’m afraid 500 sit-ups a day is not going to cut it. It might help you get a killer 6 pack and possibly earn a spot
in a Bowflex commercial, but it’s not going to optimally strengthen your CORE. To strengthen your CORE you must first have an under-standing of the anatomy involved. Your CORE has three different muscle groups:
These are the 6 pack muscles that flex the trunk.
You might have noticed these muscles on Ivan Drago in Rocky III. They rotate the trunk from side to side.
These are the most important muscles of the CORE. They stabilize the spine, help us stand/sit erect, and they coordinate movement. In order to functionally training your CORE, it is best to in-corporate exercises that focus on developing ALL of these muscle groups. And if possible, perform exercises that develop all three muscle groups at the same time. Try adding these CORE exercises (from the routine shown) to your workouts. If you don’t have a workout, feel free to use the routine shown.
Muscles Worked:
1. Position your body on an exercise mat in a prone(face down) position.
2. Place your forearms on the ground in front of your face; your elbows should be in line with your shoulders.
3. Raise your torso, hips, and legs off of the ground so you form a ridged structure. Your body should be parallel to the ground.
4. Start by holding this position for 10 seconds.
Progression: To make this exercise more difficult you can increase the time you hold it for, raise one leg off of the ground, or place you feet on top of a stability ball.
Muscles Worked:
1. Position your body in the same manner as the Front Hold described above.
2. Place your feet on top of a stability ball.
3. Begin by tucking your knees into your chest.
4. Finish the movement by extending your legs back to the starting position.
5. Start with 3 sets of 5-10 repetitions.
Progression: Increase repetitions, use only one leg at a time.
Muscles Worked:
1. Sit on a Bosu Balance Trainer or a stability ball.
2. Place your feet flat on the floor + shoulder width apart about one foot away from the ball.
3. Place your arms across your chest.
4. Begin the movement by lowering your body towards the ball / ground. Be sure to maintain contact between your lower back and the ball.
5. Curl up to the starting position in a slow controlled motion.
6. Start with 3 sets of 5-10 repetitions.
Progression: Increase repetitions or add resistance in the form of a medicine ball.
Muscles Worked:
1. Stand beside a cable column with your feet shoulder width apart, knees slightly bent, shoulders back, and your head up.
2. Grab a stability ball and hold it in front of your chest in a “bear hug” fashion.
3. Position the cable handle at a height that allows the cable to stay parallel to the ground during the entire movement.
4. When turning to the left, grasp the handle with your left hand. Make sure that your arm is at the mid point of the ball.
5. Your right arm is also placed across the ball, just above the cable to act as a safety guide.
6. Rotate your core to the opposite side until you reach your full range of motion.
7. Complete 5-10 reps and then repeat on the other side.
Progression: Add Weight, Stand on Bosu, Single Leg Stance.
Having played Pro football for the Tiger Cats + the Stampeders, & achieving a BPHE (Hons), Hamiltonian Craig Spear has founded INTEGRATED ACTIVE LIVING; a fitness + wellness consultation company, dedicated to helping people “action plan” for success. While working with companies, sports teams and individuals in the Bay City, Craig Spear’s ENDURANCE looks at ways to promote a proactive campaign of healthy lifestyles in the Hamilton community. The recent opening of his Ferguson Street S. fitness studio, offers clients exclusive facilities, while providing inclusive services. Craig can be reached at spear@ialfitness.com.