While it may be good motivation, rocking a beach-worthy bod isn’t the only reason to get your torso in shape. After all, your core is about more than just your ab muscles, it’s your body’s powerhouse. Not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. Here are five reasons to strengthen your core.
1. Help prevent injuries
Building a strong core takes more than a few crunches.
Developing a strong torso means building both core stability (those deep internal muscles close to the spine) and core strength (think “six pack” abs).
It’s important to build core stability first, and then build core strength, You want to get the deeper muscles working first. When you’ve got a strong core, everything else will fit into place on top of it, meaning your overall fitness will improve, making you less prone to injury down the road.
Even though it’s easy to presume that when we’re moving, our extremities do most of the work, the opposite it true: most movement starts at the centre and moves outward. A rock-solid centre will help ensure that your movements are strong and pain-free.
A simple but effective exercise for building core stability is to draw in the abdominal muscles(think about your belly button pulling away from your pantline), hold for five breaths, and then relax. Repeat 10 times. Recommended 10 times a day.
Women should practice Kegel exercises, drawing in the pelvic floor to strengthen the lower end of your core (with the added bonus of better bladder control).
2. Protect your inner organs and central nervous system
Staying healthy also means protecting those vital systems below the surface. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based. Keeping strong core muscles will help ensure everything stays protected as you move through your day.
3. Strengthen your core to help back pain
Back pain is a common side effect of a weak core. “When our abdominals are weak, it’s often because our back muscles are overly strong.
Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either. Not being mindful of how we’re sitting, and not engaging our core, can lead to things like compressed discs in our spine,
4. Get a strong, confident posture
If your core is strong, you’ll be hard pressed not to carry yourself with confidence. A tall, upright posture exudes strength. It gives the impression that this person is in control of their life.
5. You’ll feel better
Not only will a strong, healthy body turn heads on the beach, you’ll feel great, too. Once you’ve developed your core stability, you can start working on the more superficial core muscles to build strength you’ll be able to see.
Exercises like the “plank,” “bridge” and other abdominal moves are great ways to get started. Classes and workouts that incorporate Bosu and stability balls are another good option.
WEEK 1 WORKOUTS
MED BALL Side Throw (Partner up)
20 rounds 20 sec on /10 sec off
Partner A Does right then left (each person gets Two 20sec intervals)
Partner B Does right then left
Partner A Stands in lunge & catches with twist & throws with as much power as possible from the hip.
Partner B Throws Ball back
4 Rounds (30 seconds exercise, 10 seconds rest)
1) Hanging Leg Raises
2) One-leg Hip Bridges R
3) Weighted Sit-ups
4) One-leg hip bridges L
3 Rounds Wall Walk/ Plank Hold
Set a timer at 20/20 seconds. Hold a plank (with feet on wall, if possible). Once the first 20 seconds is up, they will walk their hands towards the wall, holding the handstand position until the bell rings again. They will then walk their hands away from the wall back to the plank position for another 20 secs... You get the idea.
This should take 2 mins.
8 rounds 20sec on /10sec off
1 min situp
DBL Leg lift with Ceiling Stomp
1 min Situp
8 MINUTE E.M.O.M. - 7 Hanging Leg raises (SLOW!)
-Every minute on the minute, perform 7 hanging leg raises.
Beginner: just raise knees to hip height
Intermediate: Raise knees to armpits
Hard: Actually touch knees to elbows (for real)
Advanced: Touch toes to bar
-AB MAT SITUP
-OBLIQUE VUP (FULL REPS ON EACH SIDE)