Is there more to life and your body than a six pack! Are you keeping up with your core training exercises?
I certainly hope so! As I told my class this morning, “If you don’t use it regularly – it will get flabby” Profound, hugh? Not really, but, so very true! Strengthening your core doesn’t take much – just dedication, consistency and mixing up your routine every few weeks so you are hitting all of your core muscles in varied ways. Three to four times a week of specific abdominal, back, butt and hip flexor training will make a huge difference in your daily life. How wonderful to wake up in the morning without pain and extreme stiffness? Moving about your daily tasks with ease and energy is priceless, if you ASK me. Anyone who has ever suffered with back and hip pain understands how quickly our energy is depleted from pain. Pain is EXHAUSTING! Pain is FRUSTRATING! Chronic pain is also DEPRESSING. I’m not suggesting that all pain is due to a lack of proper and regular exercise. Sometimes, pain is caused by structural abnormalities, arthritis or disease, which needs to be addressed by a doctor. If you aren’t sure where or why you have acute or chronic pain, don’t delay! Power-up and see you doctor. The longer you wait to take care of yourself the weaker your body will become. Weakness alone can wreck havoc on our muscles and joints, potentially causing injury and plenty of pain.
Here is one of my favorite quotes from Yogi Bhajan – “Keep up and you will be kept up.” No truer words spoken, my friends!
Your reasons for building up your powerhouse (your core center), are your business. My business is to inform, inspire and empower you to do so. Funny, this also happens to be our mission statement here at Askinyourface.com. Please check out the recent articles I have written about building a strong core and get to work with the exercises I have recommended. If you have questions, please send me an email. I’m here for the long haul and, will be in your face!
Use the Bosu trainer flat side up and place your hands on the outer edges of the Bosu and balance on your toes – just like a straight push-up. Hold for 30 seconds. Next, alternately tap your knee to the opposite elbow 30 times – SQUEEZE your abs tight and exhale with each knee tuck. Repeat each exercise 3 times. Tough, but worth every breath!
What Are the Core Muscles? And Where Are they Located?
Elizabeth Quinn at About.com has put together a list of the most commonly used core muscles. Take a few minutes to familiarize yourself with the muscles you are working so hard to develop and strengthen.
Different experts include different muscles in this list, but in general the muscles of the core run the length of the trunk and torso. The following list includes the most commonly identified core muscles as well as the lesser known groups.
Rectus Abdominis – located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the “six-pack” due to it’s appearance in fit and thin individuals.
Erector Spinae- This group of three muscles runs along your neck to your lower back.
Multifidus – located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
External Obliques – located on the side and front of the abdomen.
Internal Obliques – located under the external obliques, running in the opposite direction.
Transverse Abdominis (TVA) – located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
Hip Flexors – located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include: psoas major, illiacus, rectus femoris, pectineus, sartorius
Gluteus medius and minimus – located at the side of the hip
Gluteus maximus, hamstring group, piriformis – located in the back of the hip and upper thigh leg.
Hip adductors – located at medial thigh.