Core Strengthening

by Janice Burdon

April 2004

Core strengthening is so vital in any exercise program that I've decided to show some more examples of exercises you can do in the comfort of your own home.  Remember to always warm up at least for 10 minutes before going into these exercises.  They should be performed at least  2-3 times a week.  Rest for 30 seconds in between sets. Drink plenty of water.

Beginners should do 10 repetitions 2-3x
Intermediate -12 reps 2-3x
Advanced -15 reps 3x.  Remember to breathe out on the effort. 

The Exertube shown in the back exercise can be purchased at a small cost by phoning Muscle Up Canada at 1-800-496-2468.

B1 - Sitting with knees slightly bent, back straight-keep elbows tight and palms facing in towards your body-pull tube toward the back-try to get your elbows past your back making sure they are tight into your side. Remember, the slower and more controlled, the better workout you will get. This exercise works the Latissimus Dorsi.  Breath out through your mouth when you pull and in through your nose when you relax.

B2 - Turn palms down, keeping elbows slightly bent-pull towards back-keeping elbows at the same height as your shoulders, (relax your shoulders).  Squeeze shoulder blades together.  Don't let your elbows fall; they should remain at the same height as the shoulders. This exercise works the romboids (in between the shoulder blades- upper back).  Use the same breathing techniques as in figure B1.

C1 - Beginner push-up - begin directly on the knee, lift one leg - make sure your hands are a little more than shoulder width apart and straight. Lower yourself to the ground so that your nose is touching the floor.  Breathe in through the nose on the way down and out through your mouth on the way up.

C2 - Intermediate push-up - Lying above the knee - remember to pelvic tilt (rotating your hips inward so your back is straight).  Lower your body so that once again your nose touches the floor.  If you can't get your nose to the floor then go back and do the Beginner version until you build up strength.

 
C3 - Advanced - full push up - remember the full range of motion is incurred when you get right down and touch your nose to the floor.  Again if you can't perform at this level, go back to intermediate.  Keep your pelvis down - don't stick your butt in the air.                  

                  
 
D1 - Side plank - Beginner - lying on your side, raise your hips and lift the top leg - now lift arm.  Hold for 10 seconds, gradually building up to 25, by adding 5 seconds each week.  Once you're able to do 25 seconds easily, progress to the intermediate level.  Don't hold your breath throughout this exercise but breathe deeply.

 
D2 - Intermediate - same as above, except now your top leg is in front of your bottom leg.  Hold for 15-20 seconds, gradually building up to 25 seconds.

 
D3 - Advanced - both feet are now together- to make it more difficult, you can also raise your top leg (not shown).  Hold for 25-30 seconds.

Hope these exercises help!
 
NEXT TIME-THE BENEFITS of POWER WALKING
Smile and keep fit!