The more I learn about the core, the more I realize when I’m using it. Or maybe it’s just that the trainer in my current workout program is big on working the core this week? Seems to me that God likes to put all of these pieces together for us slowly so that instead of being overwhelmed, we get to grow into knowing more and having a solid foundation for success. Look below for a video with one of the moves I just learned for strengthening those weak hip flexors of mine, hardcore, yet so simple.

Movement System

We’ve already learned about the Local and Global Stabilization Systems. Now that we’ve strengthened the inner it’s time to focus on how we are moving our body with the core. I’m sure you’ve heard of all the muscles in this group, the Latissimus dorsi(lats), Hip flexors, Hamstring complex and the Quadriceps(quads.) Think armpits to knees, all these muscles help you sit, stand, and twist and turn. Working together, all the groups we have been learning about really keep us stable and functioning.

Time To Muscle Up!

Enough blabbering, show you the moves right?!? I chose a minimum of one exercise for each of the muscle groups listed above. Plus a bonus workout that will hit multiple groups with one exercise, I’m all about multitasking, or killing two birds with one stone. Life is busy and being able to shorten up that workout means it’s more likely to happen.

However you decide to mix and match your core routines, I would try to incorporate at least one of these moves daily. Don’t skip an area because if you become weak in one zone it can affect the rest of them. We are looking for total body/core balance here.

Disclaimer {{If you have any unique or special medical conditions, such as if you’re pregnant, or if you have a history of knee, ankle, shoulder or spinal (back or neck) problems, you must consult with a competent and reliable physician to understand all risks, contraindications and complications of starting this exercise list, and receive authorization from them before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By using this program, you assume all dangers, hazards and risks of injury in the use of this program.}}

Latissimus Dorsi

This is one area I know I’m weak in too…

Reverse Snow Angels

• Lay face down on the ground with arms at your sides and palms facing down.
• Lift your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back.
• Keeping your head facing down, in a slow motion, raise your arms up past your shoulders and up to your ears until your hands meet above your head.(Shown is the modified version, move the arms only halfway so that they are even with your shoulders and then return to starting position.)
• Make sure to keep the arms straight and elbows locked through the entire movement to engage your lats and shoulders.
• Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

Hip Flexors

Mountain Climbers

I’ve been doing a lot of these on Insanity.  Only it is more of a running in plank movement. Here we are using a sliding on the floor motion. You will need some towels, slides, or something similar that will slide smoothly on your floor. Paper plates even work well in a pinch.

• Put your feet on the sliders and move into a push-up position.
• To perform the movement, simply pull one knee at a time up toward your chest, going as high as you can while keeping your foot on the slider. You can alternate legs with each rep or do sets of one leg at a time. Not only will you be working your hips but your shoulders will get in on the action too.

This is the killer move I was telling you about, try it if you dare!!

Hamstring Complex

It’s a little more difficult to get a good hamstring workout without using weights or equipment but if you get creative, you can make it work.

Glute-ham Walks

This exercise will work both the hamstrings and the glutes.

• With knees bent lie on your back. Lift your toes up so that only your heels are touching the ground.
• Now lift your hips up until they are inline with your shoulders and knees. Squeeze your bottom and engage your abs. Now start slowly walking one foot at a time away from your body with small steps until you get to the point where your legs are fully extended.
• Your hips are always extended, never let them fall. Walk your feet back into position. Do that for 5-10 reps or as many as you can get done in a few minutes.

Flutter Kicks

Be sure to tighten your ab muscles during this workout, it will help you to avoid arching your back. A great workout for your hamstrings. I was already feeling the burn just taking the pictures for this move!

• Start by laying flat on your stomach.
• Lift one leg a few inches off of the ground.
• Slowly lower that leg while you start to raise the other.
• Repeat for 15 reps at three sets.

Quadriceps

Lunges

• Stand with your feet hip-width apart and your toes pointing forward. Place your hands on your hips for added balance and engage your core by drawing your navel in toward your spine.
• Step your right foot off the floor and lunge forward, landing with with your heel first, then your toes. Drive your hips towards the floor to create a 90-degree bend at both knees.
• Push off your right leg to return to the starting position. Repeat with your left leg. If you want to you can alternate legs for a total of 30 lunges each set, or until you are burning good enough that you don’t think you can do one more! Want to make it harder? Try jumping from lunge to lunge, yowza!

A Little Bit of Everything

Burpees

I wouldn’t be Spartan if I didn’t share this move with you. Don’t worry, there are many ways to modify this move to take the intensity down a notch and also many ways to increase the intensity. This is the best whole body workout move I’ve every found, maybe there are others but this gets a little bit of everything.

• Start in a standing position, feet shoulder width apart.
• Drop into a squat position and place your hands on the ground.
• Jump or step your feet back into a plank position, while keeping your arms extended.
• Add in the Push-up if you are ready, from your feet or your knees if needed.
• Return your feet to the squat position.
• Stand up or jump up from the squat position.

Next?

Now that we’ve mastered the core, I asked for suggestions on what to focus on next. Interval training is the winner! Keep an eye out for an update on my Insanity progress next week and then before the end of the month we will discuss the importance of Interval Training in your workout routine.

If you have any questions about the movements here, shoot me an email at DarcisFitKick@gmail.com

Happy sweating!

The area I hear people complain about the most is their back, and I’m not just saying that because my husband has degenerative disc disease. Second is probably the knees (my biggest struggle), but that’s a topic for another day. Did you know that approximately 31 million people in America are suffering from lower back pain at any given time! (1) That’s almost 10% of our population. What’s even crazier than that 10%, is that almost 80% experience back pain at some point in their life. I know I’ve had some back pain, nothing debilitating but enough to make me feel ouchie! If you’ve never had back pain, congrats, you probably have a strong core. So how do you get a stronger core? I’m going to be breaking down the core into a 3 part series and sharing ways to help you strengthen those muscles to support that spine.

What is the Core?

The back bone’s connected to the hip bone, the hip bone’s connected to the leg bone… The core is basically the middle section of your body, think spine, abdomen and hips. I’ve been studying the different muscle structures and I just have to say our bodies are fascinating! The core is made up of approximately 35 different muscle groups, so while you are working on that six pack, there are more muscles working than the stack you’ve got peaking through. One thing to consider though, just because you have a 6 pack doesn’t necessarily mean you’ve got the right support for your spine. So lets focus on working from the inside out together.

The 3 Core Systems

Your core is made up of 3 different systems, there’s the Local Stabilization System, the Global Stabilization System and the Movement System. Each has a key factor in how our cores function to keep our bodies functioning effectively. Our body parts are so in sync with each other that if one part isn’t working right, it is likely damaging another part. For instance, say you injure your foot, chances are you are going to limp, which means you’re going to be favoring one side. The opposite side may get sore from over compensating. The longer that foot is injured the more you’re going to disrupt. It can go all the way up to causing a kink in your neck! To start, we are going to talk about the Local Stabilization System.

Local Stabilization System

Just like any other exercise routine, it’s best to start from the bottom and move up in intensity. The stabilization system basically tells you in it’s name what it does, it stabilizes your core. Strengthening this muscle system helps provide support from vertebra to vertebra. It helps to reduce over extending or compression of your spine. Think about balancing on one foot, not moving, all of the little muscles surrounding your ankle and helping keep your ankle supported so it doesn’t bend and get strained, it’s keeping that joint stable so there isn’t injury. By strengthening the stabilization system you are sort of adding a restrictive cushion to keep your spine safe.

Strengthening Your Stabilization System

Guess what? No sit ups are required for this system, though some of these may be new to you, I’m sure you are familiar with the plank. So that is where we will begin. I recommend adding these moves into a morning routine, crawl out of bed drink a big glass of water, stretch and do some core work. Try doing 1 exercise, resting for 30-60 seconds and doing another, repeat each circuit 2-3 times. On some of the exercises I listed an option of 12-20 reps, I recommend you starting small and working your way up to they higher reps. Overexerting yourself can result in injury, even if you feel good, you could be doing more than your body is ready for.

Disclaimer {{If you have any unique or special medical conditions, such as if you’re pregnant, or if you have a history of knee, ankle, shoulder or spinal (back or neck) problems, you must consult with a competent and reliable physician to understand all risks, contraindications and complications of starting this exercise list, and receive authorization from them before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By using this program, you assume all dangers, hazards and risks of injury in the use of this program.}}

Plank

Never done a plank, try this progression. Start each variation with 30 seconds and work your way up. Once you feel you’ve got a minute down, try moving on to the next variation. On the last one try holding it as long as you can, the longer you can hold the plank the higher your endurance.

• You will need a sturdy bench or chair. Place your hands on the bench and feet on the floor. Straighten your body out so that your body forms a line from head to toe. Hold for your desired length of time.

• If you’ve made it past using a bench, try doing plank from the floor in standard push up position with your knees on the floor. Make sure to keep your body in a straight line from head, to shoulders to the hip. Make sure you are flexing your stomach muscles to help keep your body straight.

• Next progression is to get those knees off the ground. It helps to flex your hamstrings(back of the thigh) and glutes(behind) to help keep you straightened out and take a little bit of pressure off your shoulders. Make sure you hold that straight line from head to toe. In other words, keep your behind down with out sagging. If you can’t hold in a straight line yet please go back to your knees.

• Final progression is to plank on your forearms instead of hands. All the same rules apply. Keep your body in a straight line, flex what your mama gave ya!

Marching

This isn’t the marching you are probably thinking of. It’s going to be done on the floor laying on your back.

• Lay on your back with your knees bent and feet flat on the ground, lay your arms by your sides.
• Make sure you keep your stomach tucked in, pretend you are pushing your belly button to the spine to help keep your abs drawn in during the whole exercise.
• Begin by lifting one bent leg till your calf is parallel to the ground, once you reach the that point hold it for 1 to 2 seconds and slowly lower back to the floor. Repeat for the opposite leg. Raise each leg for a total of 12-20 reps per side.

Two-Leg Floor Bridge

Do you remember doing back bends as a kid? That is what this move reminds me of. Sort of like that but not nearly as difficult, thankfully!

• Lay on your back again, same position as marching, with your feet hip width apart on the ground, also you are going to point your arms out to make your body look like a ‘T’ from a birds eye view.
• Slowly lift your pelvis off the floor until your knees, hips and shoulders are in a straight line. Then slowly lower it back to the ground. Repeat this movement 12-20 times.

 Floor Prone Cobra

Maybe you have done yoga in the past, and recognize the term Cobra. This move is a little bit different as you can see. It has the arms extended instead of having them under your shoulders.

• Lie face down on the floor with you hands extended out. Flex your buns and squeeze your shoulders together.
• Lift your chest off the floor and rotate your thumbs to point up towards the ceiling. Hold this position for 1-2 seconds and then lower your chest back to the ground. (Please note: My form in the floor position is a little off… Try to keep your chin tucked in, kind of like you’re holding an apple underneath. My photographer has checked out for the day so this is what I had to work with.) Repeat this move 12-20 times.

Feeling STRONGER already?

Maybe it’s time to move on to your Global Stabilization System. If you are interested in learning about the other 2 core systems, check back in a couple weeks for a new list of exercises to try!

(1) https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics