Building Core Strength
Your core is the central part of your body that includes your abdomen, back and pelvis. It is engaged when you swing a baseball bat, a tennis racket, a golf club or a hockey stick. It is engaged anytime you throw a baseball, football or throw anything. It is engaged when you rake, sweep or mop. It is engaged when you walk, run, skip or dance. You get the idea. Your core is engaged almost every time you move.
A sedentary lifestyle, poor posture and lack of exercise contribute to a weakened core. And, there is a vicious cycle. A weakened core can result in pain in the back, hips, even the shoulders and neck. That pain can lead to a reduction in movements that engage the core. That can lead to further weakening of the core and increased pain. Pain pills and rest will only take you so far. The best prescription is to perform the right exercises to build up those core muscles to reduce the pain and increase your mobility.
Given the importance of the core, you should consider starting here to build your strengthening routine.
Plank: Let’s begin with the plank. The front plank is illustrated here. Simply holda position in which you are facing the floor supported only by your feet and elbows. If this is difficult, support yourself with your knees and elbows. Time is the measure for this exercise. Hold it for 10 seconds. As you get better, hold it for more time. Can you get to a minute?
You can also try side planks supported by your elbows or hands and your feet or knees.
Glute Bridge: The glute bridge engages your gluteous (butt) and erectus spinae (back) muscles. To perform this exercise, begin by lying on your back on the floor or a mat. Bend your knees and bring your feet up toward your butt so they can rest flat on the floor. Then push your hips up so that you are supported only by your feet and your upper back. You can do repetitions of this exercise or measure the a
mount of time you can hold that position. For the next level of difficulty, try doing the glute bridge using just one leg with the other leg extended.
Russian Twist: The Russian Twist is a great exercise to build rotational strength in your core. That rotational strength will come in handy in any sport that involves twisting such as golf, tennis, baseball, hockey, bowling. The list goes on.
Start by sitting on the floor with your knees bent and feet on the floor just in front of your knees. Then lean back a bit until you feel your abdominal muscles engaging. Then straighten your arms in front of you and clasp your hands. Rotate your shoulders so that your hands go from side to side. Start slowly and go as far as you can to each side. Remember to make this movement by rotating your shoulders. That will engage the muscles of the core.
No, you don’t have to have a beard to do the Russian Twist.
As you get comfortable with this movement, you can make it more difficult by holding a weight. Doing the Russian Twist while your feet are off the floor is even more difficult. I can’t do it…yet.
Try these exercises to get started. As they become more comfortable add another one until you do all three on a regular basis.
Let’s Get Moving!