Hi my friends at MVCC,

For those of you that are new, this weekly fitness article is where I share fitness tips and experiences meant to promote your personal fitness program.  I hope you enjoy it and find it informative and encouraging.

 

The S.A.I.L. exercise videos are ready to watch just go to the LINKS BELOW and join me in a SAIL workout. 

 

Since we have been less active than usual thanks to the coronavirus shutdowns, its very possible that your back has noticed.  Reduced core strength from sitting so much can trigger lower-back pain. 

 

There is no standardized test to measure isolated core strength since the core comprises so many muscles.  But the standard Crunch with its variations is considered the prime core-strengthening exercise.  In addition, the movement doesn’t always address the deeper muscles and often strains the lower back and neck.  The best core exercises are movements that can activate as much of the entire core as possible at one time. Here’s two core exercises you can add to your usual workouts.

 

  1. Hug a Physio ball while on the floor.  Lie flat on your back with your knees slightly bent.  Take a physio ball and place it on your stomach.  Hug your arms around the ball, press with your arms and thighs against the ball.  As you do this tighten your abdominal muscles.   Slowly and gradually rock a little bit at a time from side to side.  As you get stronger, you’ll be able to go farther to each side and hold the position longer.

 

  1. Plank on elbows.  This exercise needs no equipment.  Get on the floor and assume a pushup position, but with your elbows bent and your weight resting on your forearms.  Your body should form a straight line.  Now brace your abs as if someone were about to punch you in the gut.  Hold for 30 seconds and repeat.

 

Your core muscles keep you upright and balanced when you walk, run, stretch, carry, lift or perform any functional activity like rising in and out of a chair or bed.  Its interesting that a weak core can be the source of so many problems.  Like, core weakness can cause the head to jut forward, which increases the curvature of the upper back and can trigger neck and shoulder pain.

 

Lastly, technically what is in the core?  When you mention the core, most people think of the “six pack” of abs.  A paired muscle called the rectus abdominis.  But the core is collectively made up of many muscle groups, including the external abdominal obliques (on the sides and front of your abdomen), the internal abdominal obliques (which lie under the external obliques), a deeper layer called the transverse abdominis (under the obliques), as well as the psoas, the quadratus lumborum, and the iliacus.  On the back, core muscles include the erector spinae, the gluteus maximus, the gluteus medius, and the gluteus minimus.

 

Since your core is the epicenter from which every movement resolves make sure you are doing a core workout at least three times a week. 

  

Stay blessed,

Loy Vincent

B.S. Physical Education                                                                                      

MVCC Group Instructor

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       Edgewood WA  98372

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