Live Well
Work That Core By Janice Pondicas
You use your core to accomplish everyday activities , and it also affects your balance and posture , so keeping these muscles strong helps stabilise your body , support your spine , and enhance your overall fitness .
Most people think of the “ core ” as a six-pack , or toned abs , but it actually consists of different muscles that run the entire length of the torso , including :
• Erector spinae – This is a back muscle that extends your trunk , and it helps you stand up straight after bending over .
• Rectus abdominis – When you bend forward , you use this abdominal muscle , also known as the “ six pack ” muscle .
• Obliques – Your internal oblique and external oblique let you rotate or bend your trunk .
• Transverse abdominis – This wraps around the front and side of your trunk , and stabilises your pelvis .
• Multifidus – This is in your back and supports your spine .
Here are a few of my favourite core exercises , which are demonstrated by one of my clients , Joanna , in the video below .
1 Plank
This is a full-body exercise that targets your core , arms , shoulders , back , glutes , and legs .
• Place your hands below your shoulders and straighten your legs behind you , keeping your feet hip-width apart .
• Tighten your core .
2 Stability Ball Rocking Plank
• Start in a forearm plank with forearms on ball , legs extended , core braced , hips level and feet close together .
• Keeping core tight , move your forearms back and forth .
3 Side Plank
The side plank is a great exercise for strengthening the oblique abdominal muscles .
• Lie on your right side , legs extended and stacked from hip to feet .
• The elbow of your right arm is directly under your shoulder .
• Ensure your head is directly in line with your spine .
• Your left arm can be aligned along the left side of your body .
• Lift your hips and knees from the mat while exhaling .
• Your torso is straight in line with no sagging or bending .
• Hold the position , then change sides .
4 Mountain Climber
One of my favourites , as it is an excellent move for balance , core , fitness and hip flexors .
• Start in a plank with your hands below your shoulders , and tighten your core .
• Lift your right knee toward your chest , keeping your back straight and hips down .
• Return your right leg to the starting position as you simultaneously lift your left knee toward your chest , continue alternating legs .
5 The Renegade Row
This tough compound exercise strengthens almost every part of the upper body , as well as working the core , as you struggle to hold an elevated position while lifting the dumbbells .
• Get into a press-up position with a dumbbell in each hand .
• Raise one of the dumbbells , supporting yourself on the other arm .
• Row the weight upward until your upper arm is slightly higher than your torso , then slowly lower it back down to the ground .
6 Flutter Kicks
• Lie on your back and your place hands under glutes .
• Lift both your head and legs off the floor .
• Keeping lower back pressed into floor , flutter legs .
7 Hanging Leg Raise
• Stand in the frame with your arms resting on the arms of the chair . Grab on to the handles of the chair .
• Check that your arm position is firm .
• Bend your knees and raise them upward until your quads are parallel to the ground .
• With an engaged core , exhale as you lower your legs in a controlled movement until you are back in the starting position .
Janice Pondicas is a qualified personal trainer works out of the Virgin Active in Bedfordview , Johannesburg , and also counts long distance running , tennis coaching and fitness bikini competitions amongst her activities . She has run 40 marathon or ultra-marathons , including eight Comrades Marathons . Her clients range in age from 20 to 65 , and many have had amazing transformations , both in weight-loss and improving overall health , thanks to her detailed training and nutrition plans . Catch up with her at www . fastforwardfitness . co . za .
Images : Pexels
50 ISSUE 134 OCTOBER 2020 / www . modernathlete . co . za