I'm sure you have all heard about the many benefits of developing core strength. If not, I'll fill you in.
In case you have no clue what the core actually IS, usually this term refers to the entire abdominal muscle group (including the rectus abdominus, the transverse abdominus, and the oblique muscles) as well as the back muscles and even the muscles surrounding the hip. Core strength is vital for supporting and lengthening the low back, maintaining proper posture and spinal alignment, keeping the abdominal organs in their designated places, and avoiding back pain and injury. If you are an athlete or a dancer, core strength supports basically all powerful, full-body movement.
A good test of your current core strength is the plank pose. To execute a plank, you need a yoga mat or cushioned surface. Lie face down on the mat. Bring your elbows directly underneath your shoulders and lift your whole body off the floor, supporting only on your forearms and your tucked toes. Legs are straight. Back is straight. Use a mirror if possible to make sure that you are creating one straight line from the crown of the head to the heels. The hips should not sag toward the floor nor poke up toward the sky. The abdominal muscles will be firm and engaged.
Try to hold your plank pose for one full minute. If this is not a problem, try raising one straight leg just 6 inches off the floor and hold for 15 seconds. Switch legs and hold again for 15 seconds. If you still feel strong and not shaky, lift one arm off the floor and reach directly forward from the shoulder. Hold 15 seconds. Switch arms and hold 15 seconds. Still not shaky? Try lifting the right leg and the left arm TOGETHER and hold for 15 seconds. Switch and hold the opposite pair for 15 seconds. If you are still going strong after all of this work, hold the plain old plank for another full minute to end.
If you can execute this entire sequence, maintaining the ideal spinal and pelvic position throughout the full test, then your core strength and stability are excellent. If you cannot yet hold a plank for 60 seconds, I would say this is something you need to work on. With daily practice, core strength should increase quickly. (The world record for holding a plank is 1 hour, 20 minutes, and 5 seconds. Or something like that!)
And if your core is already strong, there are many exercises that will continue to challenge and activate that core. Push-up's are a great example of an exercise that uses a strong core to also build upper body strength. Try to do at least 10 perfect push-up's with the legs straight, the elbows hugging close to your ribs, the spine long and straight, the ab's firmly engaged. If 10 is too many, do what you can without losing the correct form. Rest and do a few more. Work your way up to 20!
Then reward yourself with some gentle stretches, foam rolling, and a 5 minute relaxation. Take a few deep breaths and enjoy the rest of your day!
In case you have no clue what the core actually IS, usually this term refers to the entire abdominal muscle group (including the rectus abdominus, the transverse abdominus, and the oblique muscles) as well as the back muscles and even the muscles surrounding the hip. Core strength is vital for supporting and lengthening the low back, maintaining proper posture and spinal alignment, keeping the abdominal organs in their designated places, and avoiding back pain and injury. If you are an athlete or a dancer, core strength supports basically all powerful, full-body movement.
A good test of your current core strength is the plank pose. To execute a plank, you need a yoga mat or cushioned surface. Lie face down on the mat. Bring your elbows directly underneath your shoulders and lift your whole body off the floor, supporting only on your forearms and your tucked toes. Legs are straight. Back is straight. Use a mirror if possible to make sure that you are creating one straight line from the crown of the head to the heels. The hips should not sag toward the floor nor poke up toward the sky. The abdominal muscles will be firm and engaged.
Try to hold your plank pose for one full minute. If this is not a problem, try raising one straight leg just 6 inches off the floor and hold for 15 seconds. Switch legs and hold again for 15 seconds. If you still feel strong and not shaky, lift one arm off the floor and reach directly forward from the shoulder. Hold 15 seconds. Switch arms and hold 15 seconds. Still not shaky? Try lifting the right leg and the left arm TOGETHER and hold for 15 seconds. Switch and hold the opposite pair for 15 seconds. If you are still going strong after all of this work, hold the plain old plank for another full minute to end.
If you can execute this entire sequence, maintaining the ideal spinal and pelvic position throughout the full test, then your core strength and stability are excellent. If you cannot yet hold a plank for 60 seconds, I would say this is something you need to work on. With daily practice, core strength should increase quickly. (The world record for holding a plank is 1 hour, 20 minutes, and 5 seconds. Or something like that!)
And if your core is already strong, there are many exercises that will continue to challenge and activate that core. Push-up's are a great example of an exercise that uses a strong core to also build upper body strength. Try to do at least 10 perfect push-up's with the legs straight, the elbows hugging close to your ribs, the spine long and straight, the ab's firmly engaged. If 10 is too many, do what you can without losing the correct form. Rest and do a few more. Work your way up to 20!
Then reward yourself with some gentle stretches, foam rolling, and a 5 minute relaxation. Take a few deep breaths and enjoy the rest of your day!
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