Welcome, guest. ( Register | Forgotten Password )
Sponsors
Core Strength Training
Core Strength Training - Maximum Benefit
The “core” of the body is simply what’s between the shoulders and hips.
If you have a stable trunk you will be able to move your arms and legs better and with less injury. If we are able to promote a strong core then everything else will function better.
Many forms of exercise, including Pilate’s and yoga, are forms of core training. The main focus of core training is to start with non-challenging positions and have them practice contracting the appropriate muscles to stabilize the core. Once the athlete is able to do the basic techniques, they can progress on to more advanced techniques and even to a “sport specific” program for elite athletes. Utilizing a core program will help you use your body in ways it has never been used before and the overall effect will be a stronger and more functional frame.
Core programs can be extremely difficult, so any injuries or problem areas should be reported to your coach before starting.
The idea behind any core training is to be able to stabilize the trunk and pelvis muscles. To do this these muscles need to all contract at the same time in order to give the proper support to the body. The body has 3 layers of abdominal musculature in front of the spine and the back has an intricate network of both superficial and deep muscles. These are some of the more under-developed muscles in the general population. And many injuries in the body occur because our bodies cannot maintain proper alignment during exercise and competition. If we are able to strengthen these areas, then everything will function more efficiently. In any core program the basic idea is to start with the simplest exercises in a static position. Once a person is able to maintain the proper posture a dynamic component, i.e. motion, is added. Several basic postures can be taught, and then the client can be taught how to move in and out of different postures all the while maintaining proper core stabilization. Once the basics are learned then more advanced postures can be taught.
There are many ways to make a core exercise more difficult. You can progress from a large base of support to a small base of support. You can progress from a stable platform to an unstable platform. You can progress from static to dynamic postures. There are many ways to make even the most basic exercise difficult.
The basic posture in the core routine is the prone isocore. This posture is simple but effective. First lie flat on your stomach and tuck your elbows underneath you. Next, you will balance your body on your toes and elbows. Your feet should be perpendicular to the floor and your elbows bent at 90 degrees and place directly under your shoulders. The proper alignment of your body should be a straight line between your shoulders and your ankles. The position forces you to co-contact you trunk musculature in order to maintain the posture. If you let your buttocks elevate or your abdomen drop then you ‘loose’ the posture and its effectiveness. Once in the posture you should feel a burn in your low back and abdominals telling you that the exercise is working. Typically we start this posture in a series of timed repeats, i.e. 5 x 20 seconds. The interval is gradually increased. This posture is also known as the ‘plank’ because of the rigid position the body is in.
The second basic posture is the side isocore. In this posture, you lie on your side one foot atop the other and the lower elbow on the ground. Next, you lift your hips in the air and move your elbow directly below your shoulder. The proper alignment of your body should be a line drawn from you ankles directly through your spine. Again, start off with a series of timed repeats. This exercise is a bit more difficult than the prone isocore because it incorporates more of the oblique abdominal musculature. This posture is also known as the ‘side plank’.
1. Alternate prone and side isocore- in this exercise you simply use the postures learned above and move from one to the other. Emphasis here is based on smooth movement and isometric hold of each posture. A starting point is to hold each posture for 10 seconds and alternate 3 of each posture. The key here is to let your only points of contact be your feet and elbows even as you transition from one posture to the next.
2. Side isocore with leg lift- in this exercise, you will achieve the side isocore posture and then smoothly and slowly lift your upper leg keeping the knee straight and maintaining the isocore posture. Start by doing 5 repeats to each side. This is a great exercise for the hip abductors that we abuse during long training runs.
3. Single leg bridge- in this exercise you will lay flat on your back with your knees bent and your feet flat on the floor. Next, lift your buttocks so that your knees, hips and shoulders are in perfect alignment. Now, slowly extend one leg so it aligns with the spine. Hold for 5-10 seconds and repeat 3 times to each leg. This is still a static exercise, but we have decreased the base of support form two legs to one.
4. Transverse plane push-up- start in a traditional push-up position with perfect alignment from ankles to shoulders. Next, lower your self till your elbows are bent at 90 degrees. Then, push up by straightening your elbows and in one smooth motion twist to one side. The position you will essentially achieve is a side isocore but you will be balancing on your hand and not your elbow. Hold this position for a few seconds, either with your top arm extending towards the ceiling or at your side, and then return to the push-up position. Try starting with three to each side. This exercise is nearly the same as #1 except we have moved the point of contact distally to the hands.
5. Side hip lift- start in the side isocore position. Then lower your hips to the floor slowly and return to the starting position. Try 5-10 on each side.
Work on these for 4-6 weeks before moving on to more advanced core exercises. Below are few examples of higher-level core exercise that will really challenge you.
1. Ball stabilization- using a properly inflated exercise ball, get into a Core push-up position with your hands on top of the ball. Next, with your elbows straight move the ball side to side as far as you can with out losing your posture. Try ten to each side. Then try to do the same forward and backward. End with trying to do 5 clockwise and 5 counter clockwise. Rest between each set.
2. Ball Clock- get into a core push-up position with your feet atop a exercise ball. With your elbows straight walk your hands over one another in a clockwise position until you have completed a full circle. Repeat in opposite direction. Try two to each direction.
3. Inchworm- start in the prone isocore position and move into a push-up position. Gradually walk your legs and hands together and then apart as far as you can. Your only points of contact should be your hands and feet. Try 3-5 times.
4. Windmill-this one will not only challenge your core but also your balance. Stand on one leg with your knee bent 45 degrees. Obtain stability by contacting your core musculature. Now extend your arms out to each side and then, keeping them straight, point one hand to the ceiling and touch your toe with the other. Do this slowly and work on maintaining your balance. Do 5 to each side. You’re a pro when you can do this without any bobbles.
5. Ball single leg bridge- with your shoulders on an exercise ball bend your knees 90 degrees with your feet flat on the floor. Your spine should now be parallel to the ground. Next, straighten one of your knees so this leg is parallel to your spine. Hold 5 seconds. Try 5 to each side. Don’t let your buttocks drop! This is a very challenging exercise
