Core training - new thoughts

Core training is the buzzword these days... As you know, the core refers to many muscles which wrap around the torso (abdomen, lower back and sideways). Six pack abs show the *superficial* muscles but research suggests that the deeper muscles sre what contributes to stability in the body. It is difficult to coach how to activate these muscles without personal instruction.

the plank and side plank are two popular exercises for static core stability - that is the body should not move. They can be made more challenging by adding movement as shown in the video link. Always start with the easy version!

Key points
*Don't hold your breath.
*If you find your body shivering or shaking, stop (it is too difficult for you)
*Hold each position for 5 to 10 seconds. Rest. Then try to do it again for one or two more repetitions.
*There should be no twisting of the body. To stabilise, you may find it helpful to cough or SLIGHTLY suck in your belly button (like trying to fit into a smaller pair of jeans).

Front plank easy version

Side plank
http://www.youtube.com/watch?v=eLPoJpXmTyQ
For easy version, try the movement shown from 1.05 to 1.08 minutes

For dynamic core stability - ie, stability while moving - this is not easy. Think about stability (no excessive side to side motion) when performing activities such as running , squatting with a dumbell and then standing up with one leg, and swimming.

By the way, you may like to add breast stroke kick (frog kick) and reverse breast stroke kick to your daily exercises. Watch a video here http://www.youtube.com/watch?v=OdquRdeKvQI

You may also note the popularity of farmers walk as a core exercise. Basically carry a dumbell in one hand and walk around for 30 seconds (maintain horizontal and vertical lines like in my earlier post). If the weight is heavy, chances are you will be using more of your *superficial* abdominal muscles.

Have fun!
If you have questions, please email tofulah@gmail.com