Advertisements
Posted by: jakinnan | June 23, 2012

Core is the Key

3 Things You Don’t Know About Your Core

1. You can strengthen your core without moving a muscle. Whereas most muscles propel you, your core resists movement—for instance, to protect your spine when you twist your torso. So don’t be surprised by how hard it is to stay still in this core workout. You’re conditioning your core to do its job more effectively.

2. Slouching sabotages your six-pack. Training your core helps correct poor posture. But an hour a week of core work can’t compensate for the 50 hours spent slumped over your keyboard. The fix: Stay tall through your hips and keep your head up and shoulder blades back and down all day long.

3. Core muscles contract first in every exercise. All the energy you exert originates in your torso, before being transferred to your arms and legs. So a weak core reduces the amount of force you’re able to apply to a barbell. When you hit a plateau in presses, squats, or any other strength move, ask yourself if you’re training your core as hard as you can.

Side Bridge

Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight

Plank with Diagonal Arm Lift

Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm for-ward and to the right, so that it points to 2 o’clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o’clock. That’s one rep. Your elbows should be bent 90 degrees and directly under your shoulders.

 

Single-Leg Lowering

Lie on your back with your legs extended straight up. Keeping your legs straight, lower your left leg until your foot is 2 to 3 inches off the floor. Return to the starting position, then repeat with your right leg; that’s one repetition. Think about pushing the bottom of your heel away from your hip as you lower your leg. Don’t point your toes; keep your foot flexed toward you. Lead with your heel.

 

Swiss-Ball Knee Tuck

Assume the pushup position with your shins resting on a Swiss ball, hands slightly more than shoulder-width apart. Keeping your abs tight, draw your knees toward your chest until your toes are on top of the ball. Slowly straighten your legs so the ball rolls back to the starting position. Lift your hips as you bring your knees toward you so your shins rise off the ball.

 

Glute-Bridge March

Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee toward your chest. Reverse the move, then repeat with your other leg. That’s one rep. Don’t allow your hips to sag at any time during the movement.

 

The Fast-Muscle Sequence
Beginning your workout with core exercises reinforces proper posture. That means you’ll use better technique to lift more weight in every exercise, which translates to bigger muscles all over. The best part: It takes just 3 minutes.

How It Works: Perform the side bridge [1], followed by the plank with diagonal arm lift [2]. Hold the side bridge for 15 to 45 seconds on each side, then do four to 12 repetitions of the plank with diagonal arm lift. Do this routine at the start of every weight-training session.

 
Courtesy of Men’s Health.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Categories

%d bloggers like this: