No matter how you slice it, you really can't get around the necessity of training core. Whether you're dealing with knee pain, low back pain, or hip pain, chances are, at some level your core is involved. You would be amazed at how frequently I've used a bit of self-massage (rolling on Energy F/X Tube), some effective stretching, and solid core work to address all sorts of pain issues.
Yes, I know most of us only think about the vanity aspects of having a 6-pack to show off in the warmer weather, but it's bigger than that. Core strength is part of keeping your body in alignment (think car tires). If your core is weak, the structures that connect to it, for instance your hips, can't maintain alignment or stability. And if the hip can't maintain stability how will it keep your legs and knees in alignment when you sit for long periods, walk or run.
Remember, everything is connected.
Ignore training your core properly long enough and it's like ignoring putting oil in your car -- eventually you'll have to address it . . . . . or else.
So as promised here's another core movement to keep you progressing. This is a progression from last week's post. And of course if you've missed any of the exercises I've shared with you, or need some motivation, check out my You Tube Channel.
Here's The Second One For Core
Had some technical difficulties yesterday. Can you say no internet or cable? Thank goodness they came and fixed it quickly.
Now on to the business at hand.
This month I'm sharing with you core exercises using the Swiss Ball. The purpose of the Swiss Ball, if you're not familiar with it, is to add increased instability. By adding increased instability to your training, you increase the functioning and efficiency of your core musculature.
And as you all already know, a strong core is one of the most important aspects of being fit. You can't truly call yourself in-shape if your core doesn't function properly. Because to be quite honest, all movement first comes from the core. It stabilizes your body just prior to any movement you do. And if it's weak, other muscles take over a job they are not meant to do. Now of course we all know what happens when you use the wrong tool for a job -- in this case possible injury.
So don't skip the important exercises. Train the muscles that matter as well as the muscles you can see
I'll have another one for you next week.
Ok, Here's The Last One On Suspension Straps
Well this is the last exercise for the series on different movements you can do on the suspension straps (Jungle Gym XT). Of course there are literally hundreds of movements you can do on the straps, but as the month comes to a close I want to move on to share some new movements using the Swiss Ball.
Yes, I do realize that I say it all the time.
Core fitness is 70-80% of being truly fit.
The truth is, you can't perform to near your capability or avoid injury as well if your core is not fit and functional. And I'm not just talking about being lean and having a 6-pack to show off. Heck, that's just a matter of having a great metabolism and/or sticking to a good nutrition program. No, having a 6-pack to show off has nothing to do with how well your core functions.
The funny thing is no matter what your sport, a strong and stable core is the basis of all movement. Ask someone with back or hip pain how important is a strong and stable core. And for those of you stuck at a desk all day long it's even more important.
Why?
Because you're stuck at a desk all day long in a seated position. Your core is literally shut off for most of the day. Muscles function better the more you use them. Kind of like your brain. The more you exercise virtually any muscle, the better it will function and ideally the longer it will last.
Thus the importance of exercising a minimum of 4-5 times per week. Your body, your hormones, your mind and your spirit need that challenge to continue to function at their best. Like your brain, if you don't exercise it regularly it goes bad a lot sooner than you realize. Trust me on that one.
But I digress.
Today, I wanted to share with you one more version of the core exercise commonly known as plank. In this version you are forced to have a strong and stable core as it relates to each side of your body independently, not just when both legs are there to support you. It's a great next step after you've mastered last weeks example.
Remember, check back in with me each Friday next month where I will be sharing some core exercises using the Swiss Ball.
Let's Add Another One To The List
I know you've heard it over and over again, but I'm unfortunately going to say it again. I hope I don't offend you in the process:
Transforming your body (think getting rid of body fat) is 80% nutrition
Having a fit body (think being able to do the things you truly like and not risk getting hurt) is 70-80% core fitness
Sometimes people jump to conclusions, so let me be really specific so I don't get misquoted.
Yes, you can do less than 80% on your nutrition and still get results. The problem is I have only met a hand full of people that are willing to train that hard, or the person has incredible genetics and doesn't have to work that hard. And by the way, there are very few people in the latter group.
Most of us do have to monitor what we eat and how much. It's part of the process. If you want your body to change you have to do something different than you've been doing, to get results. Keep doing the same thing and expecting different results is . . . .
Well, you know what that's called.
So it stands to reason that if you want to avoid back pain, you're going to have to do something different than those monotonous crunches. Sure you'll feel a burn in your midsection, but that doesn't mean you're really training your core effectively. I fell asleep on my arm the other day and when I woke up it tingled. But I'm pretty sure that didn't mean I had trained my arm effectively.
If you haven't been training core and need some movements to help get you started, check out You Tube Channel. Or stay tuned because next month, each Friday, I'll be sharing with you some core movements using the Swiss Ball. It's a great next step after doing the one's listed on my channel.
Now, if you've been training core you already know the benefits and importance of doing those movements regularly. But once in a while it's nice to throw in a little variety to keep things interesting and motivating.
Here's another one to add to the list.
Need A New Exercise?
A hammer breaks glass, but forges steel. -- old Russian proverb
TGIF!
Hope you had a great week and this year is starting off well for you.
I want to make sure you have plenty of motivation and variety to keep you moving forward in your quest to transform your body. Some of that comes in the form of information, tips and tricks, and some of it comes in the form of giving you new exercises to keep your choices fresh. I know for me it's what allows me to keep myself motivated and pushing myself to the next level.
Last week I shared with you a couple of movements utilizing the suspension straps (Jungle Gym XT). This week I'd like to share another movement that is specifically for the core.
All too often people believe that doing endless sets of crunches and other assorted crunch type movements is all they need for a strong core.
Nothing could be further from the truth.
Training your core properly takes more than crunches. In fact, in the not too distant future, most people serious about training their core/abs, will do fewer and fewer crunches. The truth of the matter is crunches are towards the bottom of the list when it comes to training your core/abs effectively. Research is beginning to show that crunches, the way most people do them, is actually damaging to your spine and creates lower back pain. With so many choices out there to train your abs/core effectively and not risk damaging your spine, why bother taking the risk?
If you need some other ideas on how to train your core/abs effectively and not risk back injury, check out My You Tube Channel. The core exercises are specified in the title.
As the quote above suggests, you have to use the right tool for the right job. Strengthen your core without damaging your spine.
Core Fitness 4th and Final
First off, I do hope all of you had a great Thanksgiving celebration. It's a great time to reflect and give thanks for all the things you do have. A time to sincerely appreciate friends, family, and all of those people who have truly made a difference in your life throughout the year. It's also a great time to reflect on the how the year has progressed and what you want to keep doing next year, as well as the things you want to change.
I must be honest with you. I have yet to meet a person that trained their core too much. So I know this months exercises will be a great addition to your regular workouts.
Keep making your lists, keep making sure to put you on that list, and be sure to get your meals in every 3-4 hours. I promise it will make for a much more enjoyable holiday season.
Click on the video below to get your next core exercise. Let's make sure you're one step ahead of everyone else as this year comes to a close.
Core Fitness 2
Sure you could just ignore this valuable bit of information. I mean you're already in the best shape you ever been in. Why tamper with perfection?
On the other hand, if you're like me and still have tons you would like to accomplish in your life, then taking this valuable bit of information may be a good idea. I mean why wait till late spring or early summer, like most people do, and then attempt to do some kind of crash abs program to get your abs/core in shape and ready for the warmer weather.
You know, you do need your core to function properly just as much in the winter as you do the summer. You're still sitting at a desk for much of the day or stuck in traffic behind the wheel on your commute. Remember that's how back pain starts, being stuck in awkward positions for extended periods of time.
But then again, back pain is not such a big deal, right? Yeah, keep telling yourself that . . . . . . or you could click on the video below and be ahead of the game.
Kurt Elder of Energy F/X Fitness discusses and demonstrates the proper execution of the Plank. Great exercise for core/ab development. A strong core is at le...
Core Fitness
Last month I shared with you some exercises to help you fight SB Syndrome. And if you've been practicing/using them regularly you know how well they work.
This month I want to share some exercises for the core. I know many people, some of them even trainers, believe that the elusive 6-pack is all about how many crunches you do each week. Nothing could be further from the truth. While doing abdominal exercises will indeed tone the midsection, nutrition is the larger key in creating that all important 6-pack that so many people desire. However, now here's the kicker, just because you have a 6-pack, doesn't mean that you have a strong core or that your abs work effectively.
The bottom line is that you have to do both: core/ab exercises as well as a proper nutrition program in order to get that "ripped" midsection look. And you know me, it's not just about the vanity aspect of having a nice set of abs. There is an all important functional aspect as well. How well your core functions (as well as your glutes if you'll remember last months posts) often determines whether or not you'll have back pain. Want to get rid of back pain or just make sure you don't ever have to experience it, try the movements I'll share with you each Friday this month and I can almost guarantee you won't have to worry about pain in your lower back.
Here's the first movement I'd like to share to help you get your core in shape and looking good.
Kurt Elder of Energy F/X Fitness discusses and demonstrates one of the best core exercises around. Research says this movement activates more abdominal muscl...