CORE TRAINING EXERCISE TIPS
Core training has created quite a buzz in the fitness industry. However, understanding the anatomy, physiology and exercise programming can be elusive to the fitness enthusiast longing for a defined mid-section. The muscles that comprise your core are the abdominals, pelvic floor muscles, diaphragm, back and chest.
GETTING STARTED
To start a core training program learn to find and maintain your neutral spine. This will help enhance the effectiveness of your core exercise program. A neutral spine or neutral posture is the position between an anterior and posterior pelvic tilt (an arched back and flat back position) that places the least amount of stress and strain on joints, tendons, muscles and ligaments.
USE A MULTIDIMENSIONAL APPROACH
Take a multidimensional approach to defining your core muscles by participating in cardiovascular exercise, and balanced nutritional practices. You will burn fat as fuel during cardiovascular or aerobic exercise so your lean physique can be seen. A balance between fat and carbohydrates will not only help fuel your body but will also help you keep a lean physique.
THE MIND-BODY CONNECTION
There is a definite mind- body connection involved with core strength training. The mind-body connection starts with proper breathing and is also necessary for abdominal muscular development. Deep breathing allows for an adequate oxygen supply to the working muscles. Abdominal muscles are actively involved during exhalation or breathing out. Remember to exhale during the contraction or hard part, and inhale on the return to maximize the effort of the abdominal muscles.
DOES ABDOMINAL EXERCISE GIVE YOU A PAIN IN THE NECK?
Have you ever experienced neck strain or pain when doing abdominal exercises? There are several ways to avoid this discomfort. Avoid neck strain by keeping your tongue in its proper position. Keep your tongue towards the roof of your mouth, behind your teeth versus towards the back of your throat. Doing so allows the muscles, which support your neck to do only that instead of supporting your tongue as well. Perform core exercises by contracting from your abdominal muscles and not your neck. Refrain from pulling on your head and neck with interlocked fingers placed behind your head and neck.
ELONGATING YOUR SPINE
Keep your spine elongated by keeping your chin in its proper position. Proper chin position is a fist or apple’s distance from your chest. This keeps your spine in proper alignment and decreases stress on the surrounding structures.
LET YOUR FEET OFF THE HOOK
Your feet should remain unrestrained and not hooked under the furniture or held by someone else. Fixing the lower body by holding the feet during core exercise engages the muscles that flex or bend the hip more so than using the abdominals to perform the exercise. Stabilize your body with your internal musculature versus using external support or assistance.
CAN I TRAIN MY CORE EVERY DAY?
The muscles that comprise your core are skeletal muscles just like your legs or arms. Therefore, the abdominal muscles should not be worked on consecutive days just as you wouldn’t work your legs or arms on consecutive days. Abdominal exercise should be performed no more than every other day unless you are performing a maintenance routine. You are participating in a maintenance routine if you have accomplished your entire core training goals and wish to maintain your current core fitness level. In this case you would perform a lower volume of exercise on a daily basis as opposed to a program you do every other day to reach strength, flexibility and stability goals by modifying the number of sets, reps and amount of intensity.
BREAKING THE MOLD
Variety and change will provide the challenge necessary to encourage strength development and stability in your core muscles. Refrain from recruiting other muscles when attempting to perform an exercise or exercises. Recruitment from other muscle groups tends to occur when you try to perform core exercises, which are more difficult than you can perform and cause you to compromise form and technique.
Labels: abdominal exercise, abs, core training, fitness, trish muse
