Most gym goers know that it’s important to train your core, the set of muscles in your mid-body that play a role in almost all of your daily movements. However, not everyone knows that these muscles can be divided into two different sets: your outer core muscles and your deep core muscles.
The outer core muscles sit closer to the surface of the skin and help with things like bending the spine and moving from side to side. Your deep core muscles help with balance and also stabilize other muscles around them.
The stability offered by the inner core is important as we age because it helps us stay strong, mobile and upright. Weakness in these deep muscles can lead to problems such as back pain, as it increases pressure on the spine and supporting muscles.
With this in mind, it’s important to keep your core strong and flexible, so we talked to one of our favorite NASM-certified personal trainers to get her top five core exercises.
Deep core exercise
- Flutter Kicks: 45 seconds x 1-3 sets
- Leg raises: 45 seconds x 1-3 sets
- Reverse crunches: 45 seconds x 1-3 sets
- Plank up and down: 30 – 60 seconds x 1-3 sets
- Climbers: 45 seconds x 1-3 sets
1. Flutter Kicks
(Image credit: Elethia Gay)
time: 45 seconds Sets: 1-3
- Lie flat on your back, keeping your legs straight and together. Point your toes and engage your core muscles.
- Start kicking your legs up and down, building power from your hips and thighs. Maintain a steady rhythm and pace.
2. Lifting the legs
(Image credit: Elethia Gay)
time: 45 seconds Sets: 1-3
- Lie flat on your back on an exercise mat, keeping your legs straight and together. Place your arms at your sides, palms down, for support.
- Slowly lift both legs off the ground, keeping them straight. Raise your legs until they are perpendicular to the ground or as high as possible. Hold the position for a second or two.
- Lower your legs back to the starting position and repeat.
3. Reverse crunches
(Image credit: Elethia Gay)
time: 45 seconds Sets: 1-3
- Lie flat on your back with your arms at your sides. Bend your knees and place your feet flat on the ground, hip-width apart.
- Engage your core and lift your legs, bringing your knees closer to your chest. As you lift your legs, bend your pelvis up, using your lower abdominal muscles. Pause briefly at the top of the movement.
- Slowly lower your legs back, returning to the starting position.
4. Board up and down
(Image credit: Elethia Gay)
time: 30-60 seconds Sets: 1-3
- Start by taking a high plank position, with your hands under your shoulders and your body in a straight line.
- Lower your right forearm to the ground, followed by your left forearm, so that you are now in a forearm plank position.
- Push back to the right hand and then to the left hand, returning to the high plank position.
- Repeat the sequence, but this time start by lowering your left forearm first, then your right forearm. Continue alternating high plank and forearm positions. Focus on maintaining proper form and control, not speed.
5. Mountaineers
(Image credit: Elethia Gay)
time: 45 seconds Sets: 1-3
- Start in a plank position, with your hands directly under your shoulders and your body in a straight line.
- Engage your core muscles and lift your right leg off the ground, pulling your knee toward your chest. Keep your back straight and your hips straight.
- Quickly switch legs, returning the right leg to the starting position and pulling the left knee towards the chest.
- Continue to alternate legs in a quick, running motion while maintaining good form and keeping your core tight.
Elethia Gay is a NASM qualified trainer and yoga teacher. She is the founder of Roots to Wellness, a virtual training platform for women, and the non-profit group Hiking for Hope.
Why is your deep core important?
We all know how important the core is, especially for maintaining stability and mobility as you age, but why Is deep core strength that important?
“Our deep core stabilizers provide stability and support to our entire body. Strong deep core muscles, such as the transverse abdominis and multifidus, act like a corset around the spine, helping to protect it from excessive movement and degeneration,” explains Gay. “They make everyday activities like walking, standing and sitting simple and easy.”
“As an athlete, strength, balance and coordination are essential. Think about how much strength an athlete like Serena Williams gets from her strong core when she runs and swings at the ball. In addition, deep core strength is critical to maintaining good spinal health and preventing degenerative conditions.”
Want more mid-body workouts? Try these core-strengthening exercises or learn how to do the dead bug.
Need help finding a new exercise mat? Our guide to the best yoga mat can help
#coach #recommends #deep #core #exercises #improve #strength #stability
Image Source : www.fitandwell.com