Why do we need our core to be strong? While it may be good motivation, rocking a worthy beach body isn’t the only reason to get your torso in shape.
After all, your core is about more than just your ab muscles – it’s your body’s powerhouse. Not only does it facilitate movement, but it also houses your inner organs and central nervous system. In other words, it helps you do just about everything. I can give you many reasons to keep it strong:
- Help prevent injuries
- Protect your inner Organs and nervous system.
- Get a strong confident posture
- Look great in that bikini blah blah blah and etc…
But there are few personal reasons I keep my core strong, like having a better posture when i walk in heels, looking better on the dance floor (although I am not much of a dancer) and obviously the bedroom. Shhhhh…. don’t tell anyone.
So I am breaking it down for you into four simple exercises by Dr, Stuart McGill to make it happen. The following exercises have been chosen to spare the spine, enhance the muscle challenge, and enhance the motor control system to ensure that spine stability is maintained in all other activities.
Cat and camel
The cat and camel exercise is a motion exercise and not a stretch. Good form includes the integration of cervical spine with the lumbar and thoracic spine. All three sections of the spine should be flexed and extended together.
The curl -up is performed by raising the head and the upper shoulders of the floor. Hands are placed under the lumbar region to support a neutral curvature. Hold the posture for 7-8 seconds. Do not hold the breath. More challenging if you raise elbows and activate abdominal muscles and then curl up.
Birddog: the back extensors are challenged, but only one half of these muscles by lifting the alternate arm and leg. Hold this posture for 7-8 seconds. Then lower the hand and knee and raise them again for the next repetition. The abdominal muscles are braced throughout.
Advanced side bridge
An advanced side bridge involves holding the posture for 7-8 seconds and then rolling over to the other, and repeating as endurance is increasing. It is critical to lock pelvis to the rib cage, so the spine remains rigid during the rolling. Add deep breathing while in this posture. The rolling action with the breathing will prepare to meet any challenge with a stable spine.
Just remember, even if you are strong it doesn’t mean you have a strong core. But, if you will put some work into it, not only YOU will turn heads on the beach but YOU will also feel Great!