Core Fitness
Your Center of Gravity
Core Fitness involves exercise of the hips, torso and shoulder blade muscles. It’s the foundation of our physical strength, power and balance.
A strong mid-section enables us to effectively transfer energy to our legs and upper body. The more effectively we transfer this energy, the greater our endurance.
Advantages to Core Fitness...
- Increased Back Strength
- Reduced Risk for Physical Injuries
- Increased Control of Your Body Movements
- Improved Overall Balance
- Better Coordination and Athletic Ability
A Strong Core Reduces Stress
Under average circumstances, a long day at work or home can generate sore neck, arm and leg muscles. The assumption may be that there is a weakness in the area that hurts. But experience tells me that stronger core muscles prevent you from feeling the physical strain associated with a long day. In fact, a stronger core provides more energy and vitality to your whole body.
A Balanced Approach
Be Sure your core fitness routine includes:
- Stabilization, Lateral Flexion, Rotation and Flexion/Extension
- Exercise 1 to 4 days per week, depending on your desire
- Devote 5 to 10 minutes per day
I Suggest that you integrate core exercises, at the beginning of your exercise session, when you have lots of energy. This will improve the quality of your entire workout routine.
Bruce Lee said:
”My strength comes from my abdomen.
It’s the center of gravity and the source of real power.”
Sample Basic Routine*
Simple Exercises for Energy and Strength
Beginners: One Time per Week
Intermediate: Two Times per Week
Experienced: 3 to 4 Times per Week
*Please Note: Try to master a basic routine (4-6 weeks) before performing advance or elite level routines.
1. Low Back Press Down
Lie on your back with your head on top of a folded towel.
Bend your knees and keep your feet flat on the floor.
Place a towel between your knees and squeeze your knees together as you press your low back to the floor.
Hold each repetition for 5 seconds, relax for 2 to 3 seconds and repeat. Do 5 repetitions for one set. Complete 1 to 3 sets.
2. The Hip Raise
Lie on your back with your knees bent and your feet flat on the floor - hips width apart.
Place a folded towel, under your head, for comfort.
Keep your arms away from your body, relaxed on the floor, palms down.
Push your hips, as high as you can, up into the air. In other words, lift your belly button up.
As soon as your hips reach the top, squeeze your glutes as hard as you can.
Hold for 10 to 30 seconds, depending on your strength, then place your hips back down on the floor. Complete 1 – 3 sets.
3. Lateral Bridge
Lie on your right side, perfectly straight with your feet together – left foot on top of the right foot.
Place your right elbow directly under your right shoulder.
Place your left hand on top of your left hip.
In one move, pop your left hip up into the air and hold for 10 to 30 seconds – depending on your strength.
Reverse the process and hold your right hip into the air for 10 to 30 seconds.
Complete 1 to 3 sets on each side.
4. Torso Rotations
Lie on your back with your arms away from your side, palms up.
Squeeze your shoulder blades together and press your low back to the floor.
Put a rolled up towel between your knees.
Place your hips and knees into 90 degree angles. Support your head with a towel if that makes you more comfortable.
Rotate your knees to the right, come up to center then rotate your knees to the left. Repeat this 8 times to each side.
During rotations, stay relaxed and focus on the rotation of your torso.
Do not allow your arms or low back to lift up while rotating your knees side to side. Complete 1 to 3 sets.
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