Abs, Core and More
Monday, May 18, 2009
As I was doing my weekly outside Sunday jog today, I was thinking about what I wanted to post about for Monday. I have a backlog of things to post about BUT as I jogged along, it came to me! I happened to "feel" how I was jogging, with my core tight, my head up & looking about 15-20 feet ahead (looking for dogs!) but also using my eyes (not my head/neck) to look down & be sure not to trip on anything and my arms were swinging back & forth, not across my body. This is natural for me & it occurred to me that I spoke to this in my walking post on Tuesday, May 12th. BUT, the thing I was really thinking about was my core & how I was able to keep it tight & engaged because I had just read an excellent article in Oxygen Women's Fitness about this. I was not slouching or leaning over... everything was moving fluidly. Then, afterward, as I sat to have some breakfast & watch the news, I noticed my back was feeling a bit "off". For me, if I don't sit up straight rather than the "slouch" that many of us do without thinking (whether we want to admit it or not), I can feel it right away. I have been at this so long that it feels WRONG to not sit up vs. that "slouching".
So, aha! I decided I was going to write about the core in relation to abdominals (abs) & other body parts. I know I posted about this a while back but I don't think I made clear the difference between the core and abs & also how important it is to keep the core/abs/back/legs strong!
I think many out there lump the core and abs together as if they are the same thing. They are not. The core is made up of all the muscles that surround the spine, not just those abs you see in the mirror. Well, you may not see them but you look for them! : - ) I am sure many of you have read the statistics that say anywhere from 65- 80% of people suffer from back pain at some point in their life. A strong core keeps the body stable PLUS with a strong core, you can perform better at ALL activities, not just the workouts. Think about this & your everyday activities. We lift babies, children, groceries, cases of goods & more. We garden & mow. Me, I carry a pretty heavy vacuum cleaner up & down a bunch of stairs. I can lift cases of water or the equivalent. The importance of a strong core (along with abs, back & legs) is crucial to not only workouts but everyday activities. Don't we all want to avoid unnecessary injuries. Don't we all want to stay strong as we age.
Here is part of a GREAT article about Core Training from About.com:
"Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.
What are the Core Muscles?
The list of muscles that make up the "core" is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs." The article goes on to outline all the muscles that accomplish this goal & a lot of exercises to do to maintain a strong core! Read it at the link - Core Training above.
Some of the exercises you can do to strengthen the core, abs & back can be seen here: Better Posture/Fewer Injuries - Superman (or Superwoman), Back Extension, Back Extension on a Ball & Birddog. Some additional exercises you can do are the plank, the side plank or side plank with a twist and the bridge... yes, the bridge. Again, read more at the article above. A great comprehensive article!
I also read an interesting test of core strength from Oxygen Magazine. Hard stuff! Get in a standard plank position & hold for 60 seconds. Then lift your right arm for 15 seconds. Then lift your left arm for 15 seconds. OK, now lift your right leg for 15 seconds. Set it down & lift your left leg for 15 seconds. NOW, lift your right leg & left arm for 15 seconds & then repeat lifting your left leg & right arm for 15 seconds...... NOW, after all that, hold the standard plank for 30 more seconds... YIKES!!!! I got thru it but I can't do the 1 arm & opposite leg up. I could hold the plank & all the variations that long except that one variation so I just held a standard plank the rest of the time. So, something else for me to set a goal to do!!!
One more thing I want to share from the FitBottomedGirls site today is a great post from FitSugar on stretching. Here it is: When to Stretch.
Keep in mind that a strong core/abs/back/legs all together will help avoid injury & keep you one strong person long term. I am so glad I started this when I was younger because I only have had a couple injuries in all the years of my training & I came back from them VERY quickly .. within a week & was able to do other exercises thru that process. Make this a priority along with flexibility so tight hamstrings/thighs (quads)/back don't put you out of commission!
Hope this helps you all in your every day life and workouts too!!!!
As I was doing my weekly outside Sunday jog today, I was thinking about what I wanted to post about for Monday. I have a backlog of things to post about BUT as I jogged along, it came to me! I happened to "feel" how I was jogging, with my core tight, my head up & looking about 15-20 feet ahead (looking for dogs!) but also using my eyes (not my head/neck) to look down & be sure not to trip on anything and my arms were swinging back & forth, not across my body. This is natural for me & it occurred to me that I spoke to this in my walking post on Tuesday, May 12th. BUT, the thing I was really thinking about was my core & how I was able to keep it tight & engaged because I had just read an excellent article in Oxygen Women's Fitness about this. I was not slouching or leaning over... everything was moving fluidly. Then, afterward, as I sat to have some breakfast & watch the news, I noticed my back was feeling a bit "off". For me, if I don't sit up straight rather than the "slouch" that many of us do without thinking (whether we want to admit it or not), I can feel it right away. I have been at this so long that it feels WRONG to not sit up vs. that "slouching".
So, aha! I decided I was going to write about the core in relation to abdominals (abs) & other body parts. I know I posted about this a while back but I don't think I made clear the difference between the core and abs & also how important it is to keep the core/abs/back/legs strong!
I think many out there lump the core and abs together as if they are the same thing. They are not. The core is made up of all the muscles that surround the spine, not just those abs you see in the mirror. Well, you may not see them but you look for them! : - ) I am sure many of you have read the statistics that say anywhere from 65- 80% of people suffer from back pain at some point in their life. A strong core keeps the body stable PLUS with a strong core, you can perform better at ALL activities, not just the workouts. Think about this & your everyday activities. We lift babies, children, groceries, cases of goods & more. We garden & mow. Me, I carry a pretty heavy vacuum cleaner up & down a bunch of stairs. I can lift cases of water or the equivalent. The importance of a strong core (along with abs, back & legs) is crucial to not only workouts but everyday activities. Don't we all want to avoid unnecessary injuries. Don't we all want to stay strong as we age.
Here is part of a GREAT article about Core Training from About.com:
"Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.
What are the Core Muscles?
The list of muscles that make up the "core" is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs." The article goes on to outline all the muscles that accomplish this goal & a lot of exercises to do to maintain a strong core! Read it at the link - Core Training above.
Some of the exercises you can do to strengthen the core, abs & back can be seen here: Better Posture/Fewer Injuries - Superman (or Superwoman), Back Extension, Back Extension on a Ball & Birddog. Some additional exercises you can do are the plank, the side plank or side plank with a twist and the bridge... yes, the bridge. Again, read more at the article above. A great comprehensive article!
I also read an interesting test of core strength from Oxygen Magazine. Hard stuff! Get in a standard plank position & hold for 60 seconds. Then lift your right arm for 15 seconds. Then lift your left arm for 15 seconds. OK, now lift your right leg for 15 seconds. Set it down & lift your left leg for 15 seconds. NOW, lift your right leg & left arm for 15 seconds & then repeat lifting your left leg & right arm for 15 seconds...... NOW, after all that, hold the standard plank for 30 more seconds... YIKES!!!! I got thru it but I can't do the 1 arm & opposite leg up. I could hold the plank & all the variations that long except that one variation so I just held a standard plank the rest of the time. So, something else for me to set a goal to do!!!
One more thing I want to share from the FitBottomedGirls site today is a great post from FitSugar on stretching. Here it is: When to Stretch.
Keep in mind that a strong core/abs/back/legs all together will help avoid injury & keep you one strong person long term. I am so glad I started this when I was younger because I only have had a couple injuries in all the years of my training & I came back from them VERY quickly .. within a week & was able to do other exercises thru that process. Make this a priority along with flexibility so tight hamstrings/thighs (quads)/back don't put you out of commission!
Hope this helps you all in your every day life and workouts too!!!!
Some great ideas and really helpful links! I definitely need more diversity in training my core so this was really helpful.
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Great links, Jodi! Having a strong and stable core definitely makes for better run and like you said, avoids injury! I know for a fact I am always trying to improve my posture while running. Thanks!
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Thx Crabby & Amanda for visiting! I really try to keep the core strong. So important with all activities & especially as we age!
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great advice. i really need to work on my core, as getting rid of the fat around my midsection is really going to help my insulin levels. great advice!
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