Five Moves to Increase Core Strength
We’ve all been in a yoga, Pilates, circuit training, or boxing class when the instructor says (over and over), “engage your core muscles.” We immediately clench our tummies (er, hold our breath) and try our best to engage. But are we doing it right? What is this engaging doing exactly? And if I clench hard enough will I get those 6-pack abs? We’re here to fill you in on the benefits of core training and the top five moves to increase core strength. What is the core, really? The core, also known as the “powerhouse” in Pilates, is the foundation for all movement and provides the upper and lower limbs with the power to execute movement efficiently. This group of muscles (front, side, and back of your abdomen) is incorporated in almost every movement of the body. When we think of the core, we may just think of the superficial layer which involves the rectus abdominals and external obliques, however there are deeper layers to the core which include the transverse abdominals, internal obliques, multifidus, pelvic floor, and diaphragm. These muscles play a key role in maintaining strength, mobility of the spine, stabilization of the pelvis, providing internal pressure for biological functions and adding an axis of power for the kinetic chain. We should aim to train the core in all three planes of motion. Benefits of Core Training Core training has many benefits. It can improve your posture, balance, and help you gain greater coordination when training regularly. It will also help you execute exercises confidently and ultimately improve your athletic ability. Sadly, many of us have become highly sedentary, so certain core muscles may have become inactive. If our core muscles become too inactive, they’re unresponsive when we need them (like bending down to pick up a box or picking up your kids) leading to muscular imbalances. To avoid this from developing, make sure your training plan involves core training. Add these exercises below to your training to help build your core strength and stamina. You’ll improve your core stability and coordination, as well as build a foundation of technique and body awareness. No equipment needed! TOP 5 MOVES Repeat this sequence 2 to 3 times through and either modify or introduce the progression. Bird Dog 30-60 seconds on each side Come down onto your hands and knees in an all fours position on your mat. Make sure your hips are stacked over your knees and your hands are directly underneath your shoulders. Engage your core and maintain a strong flat back. Extend your right leg back, keeping your hips parallel to the mat and pointing the toe. At the same time lift the left arm (opposite arm to the extended leg) forward. From this position, pull the right knee in towards your chest, whilst pulling the left arm in to meet the right knee. Modification: Keep the hands placed down and complete the leg extension. Progression: You could place a stability pad or Pilates ball under the base of the hand which stays on the floor, for an additional core challenge. Plank on elbows with oblique knee pull 30-60 seconds on each side Come down onto your hands and knees in an all fours position on your mat. Drop down onto both of your elbows, making sure your elbows are directly underneath your shoulders. Step each foot back to come into plank position and think of creating a straight line from your head to your heels. Pull your right knee up towards your right elbow and then move the foot back into a plank position. Modification: You can take out the knee pull and hold plank position. Progression: You can increase the reps on each leg for an additional core challenge. Side Plank hold on elbow with rotation 30-60 seconds on each side Lay on your right side, using your right elbow with your hips stacked and knees together. Lift your hips off the mat so you come into a side plank and lift the left arm up towards the ceiling. Bring your left arm through and thread in-between your waist and the mat and then open up to the ceiling again. Modification: You can do the same movement but come down onto your knees so you are in a half side plank. Progression: To progress you can either increase the reps or add a hand weight to the extended arm. I recommend using a light hand weight so you can nail the technique and still keep the focus on your core. Double leg lower & lift with crunch 60 seconds Lay on your back with your legs extended up towards the ceiling. Place your hands on the back of your head and think of opening the chest and keeping the elbows pulled back. Slowly lower your legs down towards the mat but try to avoid arching your back and only take your legs as low as you can manage without arching. Slowly lift the legs back up towards the ceiling and lift your shoulder blades off the mat to come into a crunch. Modification: To modify you can keep one foot firmly placed on the ground and lower and lift the right leg and then switch onto the left leg. Progression: To progress you can either increase the amount of repetitions or add a challenge to the exercise by using a dumbbell. Hold the dumbbell above your chest by holding each end of the weight and complete the exercise as is. This will incorporate your upper body into the movement and will help to build strength in your arms. Cross Body Mountain Climbers 60 seconds Come down onto your hands and knees in an all fours position on your mat. Step both your feet back into a high plank position on your hands. Pull your right knee across your body towards your left elbow and then move your foot back into the starting position and then switch to the left leg. Modification: To modify you
How to Stay Active Outside of the Gym, According to Experts
You don’t have to reach a new burpee goal daily to reap the longer-life benefits of exercise.
Travel Workouts: The Easiest Ways to Maintain Your Routine
Whether you’re getting ready for a road trip to visit family during the holidays, just snagged a new job that involves tons of business travel, or are planning your next vacation, fitting in travel workouts can be tough. But figuring out how to stay active while jet-setting is not as hard as it seems. (It’s way easier than doing burpees for a minute straight, for example.) Here are a few easy ways to sweat as often as possible while you’re on the go (just don’t forget to throw a few healthy snacks in your bag, either). 3 Travel Workouts You Can Do Almost Anywhere 1. Pack your running sneakers. Traveling involves a lot of stress, so don’t add to it by overcomplicating your workouts. Running is the simplest of exercises—all you need are your favorite kicks and any open road. Even if you’re more of a SoulCycle person, make an exception and hit the pavement. There are also a few great portable tools for resistance training on the road, like lightweight resistance bands you can toss in any bag or the TRX, which you can attach to a hotel room door or tree in a park to get in a full strength-training sequence. 2. Find a fast, free online workout. You’re going to be pressed for time, but good news: most recent research points to fast, intense workouts delivering the same benefits as longer sessions. YouTube is stocked with free workout videos that range in length from five to thirty minutes and don’t require any equipment at all. Or try this five-minute workout that happens to be one of our favorites. 3. Sign up for a digital membership (or try a new studio). If you’re a boutique fitness junkie, many of the top brands now offer digital version of their workouts, so you can keep up your routine even when far from a studio. A few great options include Natalie Jill’s inspiring body-weight strength-training programs, Barre3 and Physique 57 for barre, AKT on Demand for dance and HIIT training, and My YogaWorks for yoga. Bonus idea: do a quick search for gyms and fitness studios in the city you’re headed to before you leave and book a few new classes to try before you even leave. Then you’ll be locked into sweat sessions before your trip even kicks off.
