Be Well - Core Connection

When was the last time you exercised your core (planks, situps, crunches, etc.)? What did you do? Technically speaking, your core is the area from your neck to your knees and is one of the most important muscle groups in your body. The core helps with balance, stabilization and posture and is fundamental in your health and fitness. As a runner, my core helps me with proper footing by ensuring my stride is appropriate and also to keep my lungs open so I may breathe deeply and fully.

When it comes to strengthening your core, it is important to incorporate core exercises into your fitness routine 2-3 times a week or every other day. Over-exercising your core, or any muscle for that matter, can be detrimental to your training process as you might not be giving your muscles enough time to recover from being worked and thus they are not developing as you wish.

Here are some core exercises that I would recommend and perform:

1.       Heel Drop. While on your back with your feet straight up in the air, drop alternating heels down to the floor. Make sure to maintain a 90 degree bend in your knee and do not drop your feet below six inches. I recommend putting your hands underneath your lower back while you drop your heels, this helps to support your back.

2.       Leg Drop. In the same position, keep your legs straight and lower one leg to six inches above the floor. Alternate your right and left leg and keep your hands beneath you to support your lower back. For an extra challenge: lower your legs together with your knees touching.

3.       Hip Rock. Keep your feet straight up in the air and lift your lower body off the floor 1-2 inches. Maintain flexed feet and picture the soles of your fit lifting the clouds, ceiling tiles, living room fan… whatever. This is a very small movement, make sure you do not use momentum to rock yourself up or down.

4.       Upper Crunch. With those feet still lifted in the air and your upper body on the floor, place your hands under your head. Raise your shoulders off the ground, ensure that you cannot see your elbows and lift your upper body towards the sky and not towards your feet.

5.       Middle Squeezer. While doing the upper crunch, add the Hip Rock so that you are squeezing your core with both your upper and lower body. These should be tough, but are effective and great for your core.

6.       Superman. Flip over on your stomach and spread your knees slightly more than shoulder width. With your hands at either your lower back, beside your ears or above your head, raise your upper body off the floor.  Try to avoid engaging your glutes and focus primarily on your lower back. After you’re comfortable, add your legs and lift your upper body and legs together to directly target that lower back area.

Repeat each exercise 25 times, play with modifications as necessary, and perform the entire sequence twice. Have a better idea? Post it to the blog!!