What is your core?
Your core is a group of muscles which are designed to support your spine. It centralizes your pelvis and is your body’s center of power. When someone talks about their core, they are referring to the muscles that lie deep within their abdominal and back muscles. Some of these muscles include the transverse abdominals, your multifidus and your erector spine. Your core is where movement originates and provides the source of our stability through each movement we make. When you are surfing, skating, snowboarding or in the gym, these ‘core’ muscles help to keep your body stable and balanced so that maximal muscle movement and control of that movement can occur.

So the stronger our core, the more we can push ourselves in our sport and achieve more power, be more agile and are able to land bigger and faster maneuvers. You will also reduce your risk of injury by having a strong core. Our training focus should include core training within each workout. Things such as using stability balls, wobble boards and bozu balls should be included in your day-to-day gym training sessions.

I am first going to show you 5 basic core strengthening exercises. These exercises are designed to teach you how to correctly activate your core muscles and to provide the necessary building blocks so that you will be ready for more intense core exercises in future blogs.

Below is a diagram outlining your “core” muscles

Exercise 1 – T.A(transverse abdominal) activation
Lie on your back with your knees bent. Breathe in slowly, and as you breathe out, pull your “belly button” towards your spine. Your rib cage should NOT rise! Hold that abdominal contraction, but continue breathing normally. Hold the contraction for 5 seconds. Perform 3 sets of 10 repeats, once a day.

You will know you are activating your t.a if you start to feel an achy feeling in your lower abdominal area.

Exercise 2 - Spinal Imprinting
Lie on your back with your knees bent. Breathe in slowly, and when you breathe out, pull your “belly button” towards your spine. Hold the abdominal contraction, but maintain a normal breathing pattern. Now, tilt your pelvis so that your sine imprints onto the floor, and allows your back to flatten onto the floor. Perform 3 sets of 10

Exercise 3 - Spinal Bridging
Lie on your back with your knees bent. Breathe in slowly, and when you breathe out, pull your “belly button” towards your spine. Hold the contraction whilst maintaining a normal breathing pattern. Now, squeeze your bum muscles, and push your hips up to the sky, so that they form a straight line from your knees to your shoulders. Squeeze a soft ball between your knees as you hold the raised bridge position for 5 seconds, this will activate your adductor muscles.

Slowly curl your spine down to the floor. Perform 3 sets of 10 repetitions

Exercise 4 - Modified Superman’s
Start on hands and knees, keeping a neutral spine position. Extend the right leg whilst lifting the left arm. Hold for 5 seconds and then alternate with other arm and leg.

Do 3 sets of 8-10 reps each side

Remember to activate your T.A using the breathing technique and do not twist your body.

Tags: Health