fit4u Personal Training and Lower Back Pain Management - 07956 084047      michael.fit4u@hotmail.co.uk
RSS

Recent Posts

Make the most of Spring
Post Easter burn up
Fridays Fitness Blast - Obstacle Race Workout
Thursdays Training Technique - Swiss Balls
Wednesday Fat Loss - 'To lose body fat, do you have to exercise?'

Categories

Lifestyle
Nutrition
Supplements
Training
Weight loss
Welcome
powered by

My Blog

Stabilize your Core

To stabilize your core means to maintain the draw in maneuver during the duration of every exercise.  the draw in maneuver is when you voluntarily suck in your belly button towards your spine.  if you keep your core drawn in and stabilized it will place your body in the correct alignment to be most efficient, it will also make all exercises you do more effective.  It will allow you to get optimal results, better balance, muscle balance and reduce your risk of injury.

It is essential that you master the correct technique of a core exercise in order to benefit from the exercise then progress it.  Back issues are a common problem when performing core exercises, if you suffer from lower back pain you must work extra hard to prevent pelvic rotation.

If performed correctly the best core exercises can help you achieve dynamic results in a short amount of time.  A common result being a reduction in waist circumference.

The Exercises

Floor Bridge - Start: Lie flat on the floor on your back, draw your feet close to your bottom.
Exercise: Raise your hips as high as you can, keep your core drawn in and your bottom tight, hold this position for 60 seconds, if either your core or bottom relaxes, start again and repeat.  Make sure you do not arch your back at any point.

Plank - Start: Lie flat on your stomach, place your elbows and forearms on the floor, your elbows should be behind your shoulders.
Exercise: Lift your hips so that your body is parallel with the floor, draw in your core and hold. Only your elbows to hands and the balls of your feet should be in contact with the floor.  Do not arch your back, remember to hold your bottom tight, and do not lift your hips above the line of the body. If either core or bottom relaxes, start again and repeat.  Hold for up to 60 seconds.

Side Plank - Start: Lie on the floor on your side, position your elbow directly under your shoulder.
Exercise: Raise your body until it forms a straight line, draw in your core and tighten your bottom, hold the position for up to 30 seconds. Repeat on the other side.

Repeat each exercise 3 times, 3-4 times a week.



1 Comment to Stabilize your Core:

Comments RSS
reflexology london on 22 January 2016 10:09
My partner and i 'd declare which the majority of us website visitors are generally unequivocally lucky to stay an excellent local community with several amazing those with valuable ideas. I feel quite pleased to get observed your current blog site and also enjoy lots of more enjoyable instances studying right here. Thanks once again with regard to almost everything.
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment
Website Builder provided by  Vistaprint