Start with your Core

Chandi Schwab

Understanding the importance of a strong core is essential to proper and effective exercise and long term health. With all of the running I have been doing I haven't had the time or energy to get other workouts in that I enjoy. I always make the time for my core though. It is an important part of my marathon training, and all other physical activities as well.

Here are the Top 2 Reasons Having a Strong Core is Important

Reason #1: Transfer of Movement and Energy
The core muscles are at the center of our body. Hence the name. A lot of people tend to think that this only pertains to the the ab muscles but the core actually also includes all the muscle groups that stabilize the spine and the pelvis (hip area) like our gluteus muscles (butt muscles) and erector spinae muscles (one of the major spine muscles), to name a few. Because of the location of these muscles, we transfer energy through each muscle in the core every time we move. From simple movements like walking, running, sitting, getting up, getting down, jumping, to lifting objects such as in weight lifting, you can bet we are reliant on our core to generate energy and facilitate movement.

Having a weak core can be detrimental to our overall health and fitness but having a strong core can give you many benefits such as:

◦Greater efficiency during movements
◦Increased strength and power output during weight lifting exercises where we use our core such as squats, dead lift, chest presses, jumps, etc.
◦Improved body control, balance, and stability
The benefits of having a strong core can benefit us not just at the gym but more so in real life situations like unexpected falls or turns where balance is important. Using our core during jumping and running can also protect our back and joints by acting as shock absorbers from the impact generated from these types of activities upon hitting the ground.

Reason #2: Stabilize Spine and Pelvis
Our core muscles help keep our spine erect and our hips in the neutral position. Our abdominal muscles especially protect our lower back by stabilizing our spine during movement. Many back problems happen, when our spine gets out of alignment because of a movement done with weak core which can also result to even more problems down the road. This is due to the fact that the spine is our central nervous system’s main pathway of communication to other parts of our body including our brain. Messing up the spine is like closing the major roadway in a big city – a lot of things will not get done and pretty soon, big problems will occur.

Here are some awesome core strengthening exercises..




90 degree pull ups: Using a pull up bar, pull your body up until your arms are at a 90 degree angle. Bend your knees to a 90 degree angle as well. pull your body up bringing your chin up over the bar and slowly back to the 90 degree angle. shoot for 10 or as many as you can, and be sure to keep your abs tight, and breathe slowly(don't hold your breath.(You can also keep your arms in the same 90 degree position and bring your knees to your chest 10x.(try a 5-10 weight between your legs to make it harder)







Leg lifts with weights: Find a mat and a 3-15 lb weight(start with 3-5). Place the dumbell at your feet and lie down on your back on the mat. While keeping the small of your back on the floor, lift the weight up with your feet until your feet point straight up to the cieling, then slowly bring the weight back down toward the floor. Before it hits the ground bring it back up and repeat 10x. With this same exercise you can hold the weight between your feet and bring your knees to your chest the extend your legs back straight out in front of you. (remember to keep the small of your back touching the ground).Try holding the weight between your feet and lift it slightly off the ground, see how long you can hold it.



Plank: Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you.Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched. You should try to keep a straight line between your shoulders and toes.
Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer. Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 to 90 seconds at a time. Make the move more challenging as you gain strength by lifting one leg at a time behind you. Inhale as you lift the leg, and exhale as you lower.