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Core work may be the most important part of any fitness program. The "core," in its most general of definition, refers to the body minus the legs and arms. The major muscles of the core reside in the area of the belly and the mid and lower back, and peripherally include the hips, shoulders and neck.
It is traditionally assumed most full-body functional movement, including most sports, originates from the core. In addition, the core is the foundation for perfect posture. The core muscles align the spine, ribs and pelvis.
This is why it's so important to strengthen the muscles that support the skeletal system and act as the powerhouse of the body. Powerhouse is a term that comes from Joe Pilates - the founder of Pilates. The abdominals, glutes, back and inner thigh muscles, when working together, constitute the powerhouse. This is where many of the Pilates exercises are initiated from or the area that is being challenged in many exercises. These muscles are the main stabilizing muscles of the body and are important for preventing back injuries.
Why should you care about this powerhouse? The powerhouse muscles protect your back from potential injury, and if you already have a weak or problematic back, then strengthening the powerhouse can alleviate your problems.
Working from the center of the body when doing any movement takes the load off of the joints and the spine and helps your body work more efficiently. If you enjoy snow sports (see ski conditioning class info) it is imperative to properly work the powerhouse for stability, balance and injury prevention.
I have trained several clients who were amazed by the difference in performance after adding core work to their routine. A strong powerhouse is also sexy. Who doesn't enjoy a toned belly, back and inner thigh?
Core muscles are important in the Valsalva maneuver, which is when a person's thorax tightens while holding her breath. This normally involuntary action can be induced by linking one's hands in front of the chest while standing, and then pulling against the hands without letting go. The Valsalva maneuver assists in lifting, excretion, pushing and birthing.
Strengthening pelvic floor muscles (the deeper layer of abdominal muscles) will allow you to remain continent. Continence is the ability to withhold bowel movements, and urinary stress incontinence (the lack of bladder control) is due to pelvic floor dysfunction. Women use their core muscles, specifically the transverses abdominis, during labor and delivery.
I teach my clients to tone these muscles by visualizing a tight band attached from hip bone to hip bone and after a deep inhalation, exhale and imagine that band tightening, pulling the hip bones in toward one another. If you can't feel these muscles initially, don't worry, they are underdeveloped, therefore there is nothing to contract. Just continue visualizing and soon you'll get it.
There are many traditional ab exercises to choose from, but I prefer the Pilates method because it is safe, efficient and effective. Here is a core workout that is sure to keep you standing strong and tall.
Take your time, breathe deeply and perform six to eight repetitions of each.
Swan
Targets: Back, abdominals, inner thighs
Lie face-down on the floor, legs together, palms on floor by shoulders, elbows at sides.
Press hands into floor and inhale, lifting head, shoulders and chest.
Arch upper back slightly, keeping abs drawn in.
Take 2 or 3 breaths.
Slowly return head and chest to floor.
Repeat.
Double-leg stretch
Targets: Abdominals, inner thighs
Lie on back, hugging knees into chest.
Curl head, neck and shoulders off floor.
Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
Hold for one count, bend knees, circling arms out to sides to return hands to shins.
Repeat, keeping upper body lifted and inner thighs pressed together.
Spine stretch forward
Targets: Back, abdominals
Sit with arms and legs extended.
Inhale and sit up tall; exhale and reach forward over legs.
Curl head, neck and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
Inhale; hold for one count.
Exhale; deepen abdominal scoop.
Inhale, rolling up to sit.
Repeat.
Seated spine twist
Targets: Obliques
Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
Inhale and sit up tall, then exhale and draw your abs in, twisting at the waist to the right.
Rotate rib cage, arms and head, keeping hips square. Inhale and return to face front.
Repeat to the left, continue to alternate sides.
Leg pull front
Targets: Abdominals, back, quads
Sit with legs extended, hands on floor, fingers pointing toward body.
Lift hips off floor to bring body into a straight line.
Raise left leg as high as you can without shifting hips.
Hold for three seconds, and then slowly lower leg to floor.
Alternate sides.
Leg pull back
Targets: Abdominals, glutes, hamstrings, chest
Start out in a full push-up position with your abdominals engaged, hands in line with shoulders.
Lift left leg 2 to 5 inches off the floor.
Point toes and hold for three full seconds before slowly lowering your leg.
Repeat with right leg; continue to alternate sides.
-- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing.
Facts:
Rhonda Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.TahoeTrainer.com and rhonda@tahoetrainer.com.
Help Me Rhonda's 4-week snow skiing-snowboarding conditioning class begins Oct. 1. A variety of class times are available, but space is limited. Call (530) 208-6369 to reserve your spot or to get more information.
It is traditionally assumed most full-body functional movement, including most sports, originates from the core. In addition, the core is the foundation for perfect posture. The core muscles align the spine, ribs and pelvis.
This is why it's so important to strengthen the muscles that support the skeletal system and act as the powerhouse of the body. Powerhouse is a term that comes from Joe Pilates - the founder of Pilates. The abdominals, glutes, back and inner thigh muscles, when working together, constitute the powerhouse. This is where many of the Pilates exercises are initiated from or the area that is being challenged in many exercises. These muscles are the main stabilizing muscles of the body and are important for preventing back injuries.
Why should you care about this powerhouse? The powerhouse muscles protect your back from potential injury, and if you already have a weak or problematic back, then strengthening the powerhouse can alleviate your problems.
Working from the center of the body when doing any movement takes the load off of the joints and the spine and helps your body work more efficiently. If you enjoy snow sports (see ski conditioning class info) it is imperative to properly work the powerhouse for stability, balance and injury prevention.
I have trained several clients who were amazed by the difference in performance after adding core work to their routine. A strong powerhouse is also sexy. Who doesn't enjoy a toned belly, back and inner thigh?
Core muscles are important in the Valsalva maneuver, which is when a person's thorax tightens while holding her breath. This normally involuntary action can be induced by linking one's hands in front of the chest while standing, and then pulling against the hands without letting go. The Valsalva maneuver assists in lifting, excretion, pushing and birthing.
Strengthening pelvic floor muscles (the deeper layer of abdominal muscles) will allow you to remain continent. Continence is the ability to withhold bowel movements, and urinary stress incontinence (the lack of bladder control) is due to pelvic floor dysfunction. Women use their core muscles, specifically the transverses abdominis, during labor and delivery.
I teach my clients to tone these muscles by visualizing a tight band attached from hip bone to hip bone and after a deep inhalation, exhale and imagine that band tightening, pulling the hip bones in toward one another. If you can't feel these muscles initially, don't worry, they are underdeveloped, therefore there is nothing to contract. Just continue visualizing and soon you'll get it.
There are many traditional ab exercises to choose from, but I prefer the Pilates method because it is safe, efficient and effective. Here is a core workout that is sure to keep you standing strong and tall.
Take your time, breathe deeply and perform six to eight repetitions of each.
Swan
Targets: Back, abdominals, inner thighs
Lie face-down on the floor, legs together, palms on floor by shoulders, elbows at sides.
Press hands into floor and inhale, lifting head, shoulders and chest.
Arch upper back slightly, keeping abs drawn in.
Take 2 or 3 breaths.
Slowly return head and chest to floor.
Repeat.
Double-leg stretch
Targets: Abdominals, inner thighs
Lie on back, hugging knees into chest.
Curl head, neck and shoulders off floor.
Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
Hold for one count, bend knees, circling arms out to sides to return hands to shins.
Repeat, keeping upper body lifted and inner thighs pressed together.
Spine stretch forward
Targets: Back, abdominals
Sit with arms and legs extended.
Inhale and sit up tall; exhale and reach forward over legs.
Curl head, neck and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
Inhale; hold for one count.
Exhale; deepen abdominal scoop.
Inhale, rolling up to sit.
Repeat.
Seated spine twist
Targets: Obliques
Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
Inhale and sit up tall, then exhale and draw your abs in, twisting at the waist to the right.
Rotate rib cage, arms and head, keeping hips square. Inhale and return to face front.
Repeat to the left, continue to alternate sides.
Leg pull front
Targets: Abdominals, back, quads
Sit with legs extended, hands on floor, fingers pointing toward body.
Lift hips off floor to bring body into a straight line.
Raise left leg as high as you can without shifting hips.
Hold for three seconds, and then slowly lower leg to floor.
Alternate sides.
Leg pull back
Targets: Abdominals, glutes, hamstrings, chest
Start out in a full push-up position with your abdominals engaged, hands in line with shoulders.
Lift left leg 2 to 5 inches off the floor.
Point toes and hold for three full seconds before slowly lowering your leg.
Repeat with right leg; continue to alternate sides.
-- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing.
Facts:
Rhonda Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.TahoeTrainer.com and rhonda@tahoetrainer.com.
Help Me Rhonda's 4-week snow skiing-snowboarding conditioning class begins Oct. 1. A variety of class times are available, but space is limited. Call (530) 208-6369 to reserve your spot or to get more information.
