Get Fit Through Core Training

Maybe you're not the strongest person at the gym. Or maybe you're not the fastest person on the treadmill. But what if I told you with a little practice, you can have the best balance of anyone in the gym? Not only can you have the best balance, but you can also look very impressive while working out, regardless of how strong you are or how lean you are. Interested?

OK, today's topic is an introduction to core training. Your core consists of all your stabilizing muscles in your torso (your abs and back). The best way to train stabilizing muscles is during periods of instability. There are many ways to do this. You can stand on 1 foot while you workout with weights or use a wobble board or a BOSU. I will be discussing the BOSU in future posts. It's my favorite piece of exercise equipment.

As a beginner, a good way to start training the core is to use an exercise ball. One good beginner core exercise is called the bridge. The bridge sounds easy, but if you are new to stability training, you will find this exercise very challenging. In this exercise, your core muscles are holding up much of your body weight.

The bridge:

• Facing the ball, place your forearms on the ball
• Place the tips of your toes on the ground
• Your body should be a straight plane from the ball to the ground
• Make sure your back and legs are completely straight
• Keep your abs and glutes tight the entire time
• Hold the position as long as you can

This exercise is a great way to start core training. Try to increase the time you can do the exercise.

Once you get good at the bridge, try sitting on an exercise ball. Go ahead, watch the Office, or any other TV show while sitting on the ball. Just don't reenact that scene with Dwight on the exercise ball! Once you are sure of your balance on the ball, try doing light weight routines while sitting on the ball, ie bicep curls with dumbbells.

Once this becomes easy, try standing on the ground with only 1 leg (no ball) and do your weight routine.
With core training, you really can't cheat with your form on your weight routine. If you try to cheat, you will fall. So core training forces you to have good form with your weight routines. Because your form has to be really good, you need to use a lighter weight. Don't worry, you'll be getting a better workout than the people who aren't core training who use heavier weights. Go slow. If you're persistent with core training you will see some amazing improvement in your fitness program.

Have fun, be healthy!
"Funtional Marc"