Why Should You Have a Strong Core?
Many of my posts have been on mindset but as the new year is starting I thought it might be fun to write on a wider range of subjects, from mindset and travel tips, to work out and nutrition information. For those of you who don’t know, I used to be a kickboxing instructor and now I’m a personal trainer and a yoga teacher. I’ve been active almost my entire life and there’s nothing more frustrating for me than getting injured and being unable to do the activities I love (I’ve torn my hamstring, rotated a lower lumbar out of place in my back, and had what feels like a million quad strains and ankle sprains). So when it comes to fitness, one of my biggest interests is building functional strength and using corrective exercise in order for the body to operate as well as possible in both daily life and while doing athletics. So today I wanted to write a quick post about your CORE.
Almost everyone I know wants a toned stomach or "ripped abs” but just because someone may look like they have a lot of muscles or be thin, it doesn’t necessarily mean they have a strong core. In many cases I see the core being neglected, trained the wrong way, or too much focus on “showy” muscles like the Rectus Abdominis (the big ol’ six-pack ab muscle). Your core is made up of muscles that connect through your abs, hips, back, and chest. So real strength comes from creating a good foundation in both stabilizers and prime mover muscles. When one has weak core muscles they are more likely to fatigue quicker and be at higher risk for injury. Building strength in your core not only can help your balance and stability through your entire body, but it can also improve your posture, which helps to support your spine, helping to eliminate back pain (or at least improve discomfort). Imagine if your body was a house, having a strong core is like building the frame with 2x4s and nails vs having a weak structure made from twigs and glue. The better your foundation, the longer it will last and less likely it will break!
What can you do about it? When people think of core exercises they tend to think of crunches and sit-ups, but they can be hard on your back and aren’t as effective. The best exercise to introduce into your everyday routine is the plank! Not only does it activate your core but it’s a full-body strengthener targeting your arms, legs, and back as well. Roll out of bed every morning and do a few sets of 30-second planks (don’t forget your side plank!) and I promise you’ll notice a huge difference. Just in case you’ve never done planks before (or even if you have), I made a quick video below explaining the most common alignment mistakes I see and a few modifications to make this exercise easier or more challenging! Let me know in the comments if you find this helpful and if there is something specific you’d like me to write about in the future :)
* A few things I forgot to mention in my video, activate and squeeze your glutes (your booty!) and make sure to try and keep breathing nice long full breaths (your muscles need oxygen so no holding your breath!)