Core Training: Move with Purpose

The powerhouse of all movement is your core. Now what is the core? Many of us are quick to answer that our Abdomen is our core. What many of us don't know is that the Abs. are just a part of a grouping of muscles making up the Core. What is included with the Abs are the hips and low to mid-back, to put it simply. The Core makes up the grouping of muscles that take care of all stabilization while in motion or while keeping posture in the seated position. If you have poor posture, it is more likely you will have imbalances, if left unattended. In today's world most people do a lot of sitting, this is terrible for posture. The longer you sit, the more your core becomes fatigued from keeping an upright position, resulting in compensation and leaning, which usually brings about muscle imbalances and continues into pain and/or injury. What can we do?

Our lifestyles are unique and usually consists of filled schedules making it difficult to take 2hrs. from our day and head to the gym at least 3 times a week. Those of us who make the effort and engage in a routine at least twice a week notice the benefits, but still fall to injuries and stiffness that make us doubt our decision of considering an active lifestyle. The truth is that most of us are doing it all wrong. What should be the primary focus during any exercise is FORM and POSTURE. When focused on these primary principles, your muscles that align your body, the Core, will increase strength and help you in preventing injuries while improving overall strength. Some of us love to lift as heavy as possible. I know I fall into this category, but we should avoid the heavy weight if we know our backs are not straight and if we see in the mirror, any unnatural curvature while performing the exercise. If you want to be healthy, training of the core is optimal for every lifestyle as it improves the maintenance of postured alignment, directly correlating with lifting of confidence, mood and well-being.

As a professional boxing strength and conditioning coach, my primary focus is directed to the core throughout any exercise with my athletes. To increase performance levels means to increase capability in dynamic stabilization during movement, as is required while a boxer jabs and follows with a powerful hook. All movement begins at the core. It is the bridge connecting the strongest part of your body, your legs, with the smaller muscle groups, your upper body. When the core is strong and fit it can endure long bouts of synchronizing opposing muscle groups, as it brings together the strength and power of the legs and transfers all the way through the fist. Whether you're a boxer or an accountant going through your 6th hour of sitting, your postural endurance is detrimental to physical well-being. Here are a few basic exercises that target the stabilization of the core:

Plank:
While performing these exercises, make them count by drawing your navel or bellybutton in towards your spine to engage internal core musculature.

Shoulders, elbows and palms should be aligned. Keep your butt up but not higher than your back and your knees should be nice and straight. Perform an isometric hold from 15-60sec for 3 sets. ADVANCED TIP: try lifting one leg, keeping both knees straight and hold for 5 sec. Switch to lift other leg. 

Side Plank (beginner):

This is a modified side plank that will make it easy to develop strength and move into a full side plank. Straight line through knee, hip and shoulder. Neck is neutral and shoulder should sit right above the planted elbow.  20-60sec hold, with 30-60sec rest and repeat.

Side Plank:

Straight line form heel to shoulder, maintaining the neck neutral as you sit shoulder right above planted elbow. You can also fully extend the planted arm to have the palm as platform instead of the elbow. When doing this version, shoulder elbow and palm should be aligned as neck remains neutral.  10-60sec hold, with 30-60sec rest and repeat once more. 

Bird- Dog:

Awesome exercise. Planted knee should be at a 90 degree and planted palm should be aligned with shoulder and elbow. As you lift draw your navel in. Extend Arm, keeping elbow straight with thumb up, and extend opposite leg while keeping knee, hip and heel aligned with toes pointed. Hold for 20-60sec, rest for 30-60sec and repeat once more.

Back Extensions:

Laying face down completely straight, extend your arms forward with your thumbs up and elbows straight, as you raise your chest off the floor. Don't hyper-extend as it can cause discomfort. Make sure you draw your navel in as you lift as this will encourage proper alignment. Hold 10-60sec, rest for 30-60 sec and repeat once more. 

Isometric Crunch:

This is a regular crunch but instead of repeating up and down movement, hold the up position as long as you can. Keep your neck as neutral as possible. Hold for 10-30sec, rest for 30-60sec and repeat twice more.

Tabletop: (Advanced exercise)

This is a really great exercise as it improves flexibility of your chest, shoulders and arms as you strengthen your rear chain. Heels should be right below your knees as you hold a natural width in your stance. Toes should point forward. Knees hips and shoulders are in alignment and have your neck extend away from your shoulders. Shoulders elbows and palms are completely aligned. Hold for a comfortable amount of time rest 30-60sec and repeat the same length of the hold.