1558 How to Strengthen a Weak Core

Neglecting your core isn't doing your body and health any
favors. Learn how to strengthen a weak core and increase your
balance and stability.


You might remember lots of sit-ups for getting stronger abs. But
it's not just those sit-ups and planks.


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Your core encompasses:


the traverse abdominis (TVA),

the erector spinae,

the obliques, and

your lower lats.



In simple terms, the muscles of the torso, especially the
lower back and abdominal area, which helps with good posture and
balance.


Core exercises train the muscles in your pelvis, lower back,
hips, and abdomen to work in harmony. This leads to better
balance, mobility,  and stability.


Your core is essential to everyday living! This is what we call
functional fitness.


So the question that comes up is, "Why are we so focus on our
core?"


With our society becoming more sedentary (we sit more than we
move), this is constantly weakening our core muscles.


If we live with a weak core, we become less stable and less
balanced to do what we want to do (i.e., climbing a set of
stairs, running a marathon, picking up a child, fastening a
seatbelt, loading and unloading groceries, etc.).


The key is we need to keep our core strong to keep the body's
center of power. It's the trunk of your strength!


Now that the basics are out of the way, let's learn how to
strengthen a weak core.
The K.I.S.S. ~ Use your bodyweight to gain core
strength! Mountain Climbers

Start in a high plank position. Alternating knees drawing up
to chest in a running-like motion. Be sure to keep your abs
engaged at all times.

Side Plank with Twist

In a side plank position (either on your elbow or extended
arm with palm on the floor), extend your opposite arm to the
ceiling. Rotate through your torso tucking under and then raising
back up to the ceiling.

Alternating Single-Leg V-up

Lie on the floor, raising up one leg with the opposite arm
reaching toward the foot. Lower back to the floor and repeat with
the other leg and arm. Be sure to keep your abs engaged at all
times.

Straight Leg Reverse Crunch

Lie completely flat on the floor. Raise both legs together
reaching for the ceiling. Keep the lower back in touch with the
floor. Do not let your lower back go. Think of a towel under you
back and you are keeping someone from pulling it out.

Single-Leg Plank with Side Crunch

Place your body in a side plank position with your arm bent
holding your weight. Reach your arm above your head and draw down
as you draw your leg inward. Be sure to keep your abs engaged.

Bear with Alternating Shoulder Touch

Get onto all fours and raise your knees an inch or two off
the ground. Touch your hand to the opposite shoulder while your
knees are off the ground.



In each of these exercises, keep your shoulders back and down,
core engaged. If you let any of it go, STOP!!! Reset your
position and begin again.


It's not just about getting the repetitions done. Make the
mind-muscle connection.


Commit to working on your core daily!!
"A strong core breeds a strong mind! Balance your mind
and your body!"

 


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Cover Art by Jenny Hamson


 


Music by Mandisa - Overcomer


http://www.mandisaofficial.com


Song ID: 68209
Song Title: Overcomer
Writer(s): Ben Glover, Chris Stevens, David Garcia
Copyright 2013 Meaux Mercy (BMI) Moody Producer Music (BMI)
9t One Songs (ASCAP) Ariose Music (ASCAP) Universal Music
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Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at
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