Some might be surprised to learn that by just improving core strength and stability one can solve problems with back pain and reduce the propensity for injuries. Having a strong core does not mean just abdominals. The core of the human body should be considered to be the whole midsection including the back and hips.
With a stronger core one can:
- Improve athletic performance due to better stability. This is especially important for runners, weightlifters and any high explosive sports like basketball, volleyball and even football.
- Improve posture thus reducing the possibility of developing back problems
- Help improve everyday movements such as picking up stuff, walking up stairs, sitting up and down
- Improve balance and stability. As we age, our body will inevitably loose a bit of its strength. That is why regular maintenance (training) will keep our body active and reduce the risk of injuries. A strong core means better balance and less chance of falling and more independence in our movements
Below is a progression to the first core workout presented. This also can be done by anyone and anywhere, no matter one’s level of fitness.
Warming up:
3 sets of Jumping jacks, push ups and sit ups
Beginners: 10 jumping jacks, 5 push ups, 10 sit ups
Advanced: 20 jumping jacks, 15 push ups, 15 sit ups
Superset 1 – 1-3 sets (depending on fitness level); 10 repetitions each exercise
- Shoulder taps
- Bent over row (if weights are not available find some kind of weight you can hold – water bottles, large backpack. If you find it difficult to keep your back straight try leaning your butt on the wall, but focus on keeping your back straight!)
Superset 2 – 1-3 sets (depending on fitness level); 10 repetitions each exercise
- Overhead weighted crunch
- Flutter kicks
Superset 3 – 1-3 sets (depending on fitness level); 10 repetitions each exercise
- Supermans
- Diagonal chops (Each side)
- Finish of with the dead bug extensions
Hope you enjoy the workout. Video demo of the exercises is available via this link – https://youtu.be/1iL_ljnniJY
Until next time Stay Strong Stay Focused and Stay Safe!
Neville
