Core Exercises You Should Be Doing
In the last few years we have heard about the importance of a strong core versus just having “washboard abs.” Today’s blog will go over the importance, where it is and a few exercises you can incorporate!
The Importance of the Core:
The core muscles have two main functions 1) to spare the spine from excessive load and 2) to transfer force from the lower body to the upper body and vice versa. Having a strong, stable core helps us to prevent injuries and allows us to perform at our best. Weaker core muscles can also lead to poor posture and lower back pain. There is also a balance and stability component to having a stronger core
Where is our Core?
Our core is essentially the muscles of the torso; front, back, side to side and all around! As well as the muscles that connect the spine to the pelvis. There are several layers of muscles; superficial and deep. The deep core muscles is something that gets neglected most of them so it’s important to focus on them just as much.
Here are a few exercises you can incorporate into your training program:
Standing Banded Pallof Hold:
Why I like it: One of my favourites! This one is an Anti-Rotation exercises meaning the band wants to pull you back in but you are resisting movement which is essentially what our core is meant to do; anti-move!
Technique Tips: Make sure you set yourself at a distance that feels like the band is pulling you in but not too far out that you can’t hold the band in the middle for more than 2 seconds.
Band Extension Hold Deadbug:
Why I like it: This is definitely a progression to regular deadbugs. With the band hold it gets the upper part of the core involved a bit more.
Technique Tips: Position yourself just just far enough that you can keep tension on the band while holding your hands in line with your chest.
Bird-Dog:
Why I like it: The goal here is to maintain a table top position while you move your arms and leg (again, that’s what essentially our core does!).
Technique Tips: Setup with hands under your shoulders and knees under your hips; this is your table top position. Super slow and with control, straighten out 1 arm and the opposite leg. Hold for 1 second and return back to table top position before switching sides.
High Plank Alternating Shoulder Taps:
Progression: High Plank X-Body Plate Drag
Why I like it: Another one of my favourites! When you lift 1 arm up, this forces the body to keep still and not rotate.
Technique Tips: When you do these, imagine there is a glass of water on your back that you don’t want to spill when you lift your arm.
Bonus / Challenge Movement - 3 Point High Plank Hold:
Why I like it: Similar to the Shoulder Taps but this time you’ll hold for time with only 3 points on the ground - so much fun!