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Core Strengthening
by Janice Burdon
January 2004
The fitness industry these days is a buzz with the term ‘Core Strengthening’. So just what is core strength and what are the benefits? In order for you to fully grasp just what core strength is, I would like to make a spiritual comparison. 1 Cor. 13:13 states "But now abide faith, hope, love, these three; but the greatest of these is love".
Faith could represent our legs and how each time we stand, we are trusting that they will hold us up. Hope might represent our arms. With strong arms we cling to hope with all of our might to get us through tough times. But love is the heart, the most vital organ in our body. Where is it located? In the chest cavity - the chest being a part of our core along with our abdominal muscles and back. We can have strong legs (faith), strong arms (hope) but they are not helpful or productive if we don’t have a strong core (love), being our chest, abs and back. The greatest focus of strengthening should be the core because it protects our vital organs as well as giving us our balance and spinal strength. When strengthening the core, we must always remember to avoid creating imbalances. For instance, don’t just do abdominal exercises without working your back (lower and mid back). Otherwise the stronger party will dominate the weaker one, therefore creating a curved spine. The same thing goes for the chest. Don’t do pushups without working the upper back (trapezius, romboids) and the lattisimus dorsi (the long back muscles located on either side of your spine). I will demonstrate 2 exercises, which can be done in the comfort of your own home. Figure 1 is the forward plank, which is for the abs and back. Figure 2 is a back extension exercise for building a strong and healthy back.
Figure 1
Figure 1 – Lying on the forearm, hoist yourself up to a straight position, up on your toes keeping your feet shoulder-width apart. Contract your butt muscles and hamstring muscles (back of leg) along with your abdominal muscles. Keep looking downward to avoid straining your neck and there should be absolutely no sway in your back. That is why it is called the plank because you are to remain straight. Hold position for 10 seconds. Do this 3x, resting for 30 seconds in between. 3x a week would be a reasonable goal - gradually adding a few seconds more every week. The goal is to eventually hold it for 30-45 seconds. Don’t hold your breath - breathe through it.
Figure 2a
Figure 2b
Figure 2c
Figure 2 - This back extension is an effective way for strengthening the back. Remember to keep looking downward as you lift your upper torso up off the ground as high as you can. More advanced exercisers can also lift their legs at the same time for an added challenge. But if you’re a beginner, please start by keeping your legs on the ground. Arm position is according to your ability and strength.
A) Beginner-by your side
B) Intermediate-airplane position
C) Advanced-above head
Hint - Breath out through your mouth when you lift your torso and in through your nose when you lower your torso.
Do 10 repetitions-3x-breaking for 30 seconds in between sets. Eg: 10 seconds/ rest, 10 seconds/rest, 10 seconds/rest =1 set.
Gradually increase to 15 reps over a monthly period-adding more difficulty with the arm options. Do 3x a week to be effective.
Hope these help! Keep the love for your "Core" strong.
Smile and keep fit!
Janice B.