1201 How to Strengthen Your Core
- Author
- Kristianne Wargo
- Published
- Wed 27 Feb 2019
- Episode Link
- https://traffic.libsyn.com/secure/createyournowarchive5/1201_How_to_Stengthen_Your_Core.mp3
For most people, abdominal exercises bring back memories of more sit-ups than they can count. However, if you want to learn how to strengthen your core, you must think bigger.
It's not just those sit-ups and planks. Yes, they do have a function, but you have to think bigger.
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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 every day 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 weaken our core muscles, 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, etc.).
The key is we need to keep our cores strong to keep the body's center of power.
Now that the basics are out of the way, how do you strengthen your core?
The K.I.S.S. ~ Just FOUR fun!These are FOUR fun basics to strengthening your core.
- Abs are made in the kitchen. Lose fat.
- Don't save the best for last. Make working your core a priority.
- Spot reduction is for the birds. You cannot spot reduce one area of your body. You body will lose weight throughout your whole body. Think complex exercises, HIIT training.
- Treat your core as a muscle. Use resistance, weights, and allow for recovery.
A sample core strengthening workout:
- 20 push-ups
- 25 Russian twists (use weighted ball)
- 30 mountain climbers
- 25 medicine ball figure eight
- 20 leg raises
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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 - Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at CapitolCMGPublishing.com) All rights reserved. Used by permission.
