By Alex Laws
Nov. 13, 2007 -- We have been hearing so much lately about core fitness yet do we really know why we should do it?
Let me give some light on the situation.
I am a former pro triathlete from Australia who went on to study exercise kinesiology 12 years ago. I was introduced to that big round ball that people use to just look at and never use. No one knew really what to do with them and when they would see me and my client doing these obscure exercises on them that thought we were crazy. Twelve years later it has become accepted and well known and more and more people are becoming educated about them. However I feel that swiss balls are still under-used, as it is such and important tool for anyone participating in any kind of sport.
I have personally seen pro careers enhanced, reinvented and restored. Michellie Jones, Kate Major & Katya Schumacher are a few that have done my core training, along with many other pros in other sports.
So let me explain in detail the benefits of core training.
So what exactly is core training? Well, quite simply it is any exercise that utilizes the core musculature. These are not just the abdominal and back muscles, but deeper layers of muscles under these superficial ones. These deeper muscles are responsible for stabilizing your spine and balancing your pelvis. When activating these muscles, I like to be more specific with how you do your exercises. I feel it is very important to assess the functionality and structural components of the exercise and make sure that they adhere to the athletes sport. This means that each exercise has to have some functional carry over to your sport and everyday living. And the Structural component means that each exercise will work on postural alignment, which is critical for athletes. This is because movement begins and ends with your postural position. So if you have great alignment while you are swimming, biking and running then you will more efficient and therefore faster. If you are not aligned, then it would be like driving a car with its front end out of alignment, which eventually will lead to your body breaking down.
Why is this core training so important for triathletes? Because of the constant repetition of the sport. Triathletes do the same movement over and over again. Repetitive movement is what leads to many injuries. So it is important that you balance your body out and do some exercises that are going to relieve the body from the excessive repetition. This is where core training is so important. As the core musculature gets stronger it enables the prime mover muscles (quads, hamstring, glutes, etc) not to do all the work, therefore keeping some gas in the tank for the later stages of training and/or racing.
How to correctly do core exercises? Make sure that when you do your core exercises you keep good postural alignment, which is head, shoulders and pelvis inline with each other, head back, and belly button in.
Here are a few examples to try.
Lunges: A great lower body exercise that utilizes the core muscles as well. Make sure that you keep your knees at 90 degrees and that you push off from the front heel. Keep your chest up, belly button in and eyes looking straight ahead. Do between 8-12 reps, 2-3 times through. You can do this exercise 2-3 times per week.
Standing Lat Pulldown: This is a great exercise for swim strength and posture. Stand in front of a Lat Pulldown machine and place your hands shoulder width apart on the bar. With you feet hip width apart, belly button in, shoulders relaxed and eyes looking forward you will pull the bar down to your thighs. As you pull the bar down breathe out and draw your bell button in which will help activate your deep core muscles. Keep your shoulders and elbows relaxed. Do 8-12 reps, 2-3 times through, 2-3 times per week.
The Plank: Place your shins on top of a Swiss ball, your hands and arms will be in a push up position. Keep your head inline with your spine, eyes looking at the ground, belly button in and hold for 10 seconds. If this is too easy, then lift one leg off the ball, keeping your core activated. Alternate legs if doing this advanced exercise.
Again you can do 1x10 sec hold, or 8-12 reps if you are lifting your legs off. Repeat 2-3 sets, 2-3 times a week.
To find out more about core fitness and exercises, I have developed a comprehensive website of core conditioning programs that can be downloaded onto iPods, cell phones and your computer. You can take these video workouts with audio commentary to the gym and have your own personal trainer with you. There are 3 levels, planners, instructional, rep counting and awesome graphics to help you learn and understand each exercise. So check it out at www.icoresports.com