Healthynomics » core exercise

Core Exercise Series – Swiss Ball Plank

Mark — Thu, 10 Dec 2009 18:57:18 +0000

Many of you have tried the plank on the ground, which is a very effective core exercise. Performing the same core exercise on a Swiss Ball not only provides more challenge, but will help you develop tremendous balanced, core strength and stability.

Image Source: MSN Health and Fitness

Starting Position

With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
Keep your feet slightly apart to start and move them closer together as you become stronger.

The Movement

While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
Start with 5 small circles in each direction and work your way up as you become stronger.

Key Tips

Control the core and remember to breathe.
The stirring motion should be slow and controlled.
Do not let your body sag to the floor.
Try to keep your head and neck in line with your spine.

Ready for a challenge?

To increase the difficulty of the Swiss ball plank core exercise, try making larger circles with you forearms and hands.
Bringing your feet right together will decrease your stability and will also make the exercise more challenging.

Other core exercises on Healthynomics

Core Exercise Series – The Bird Dog

Mark — Sun, 08 Nov 2009 13:52:16 +0000

The bird dog is an excellent core exercise that works the muscles of the back and the sides of your core. Your glutes, balance and stability will also be challenged in this core exercise.

Image Source: Ab Exercises

Starting position

Start on the ground, on all fours. Ensure your back is in a neutral position.

The movement

Lift your left arm up until it is parallel with the ground and inline with your body. Hold it there.
Simultaneously, lift your right leg off the ground until it is parallel with the ground and inline with your body.
Hold this position for 10 seconds and then switch sides. Start with 2 sets of 10 seconds on each side and work up from there.

Key tips

Ensure you keep your core stiff when you arm and opposite leg are raised.
Keep your hips and shoulders level. People have a tendency to let their hip on the raised leg side sag to the floor.

Ready for a challenge?

To increase the level of difficulty in this core exercise, try moving your raised arm and opposite leg in a square pattern. Repeat on the other side.
All of the movement should be about the hip and shoulder. There should be no movement in you back.

Resources:

Is Your Ab Workout Hurting Your Back? | New York Times
Dr. Stuart McGill |University of Waterloo (Waterloo, ON, Canada) | Low Back Disorders

Other core exercises on Healthynomics

Core Exercise Series – The plank

Mark — Sat, 24 Oct 2009 19:24:43 +0000

This is the first installment in our core exercise series. Check back soon for the next set of exercises for you to add to your home or gym routine.

Core strength and core stability are terms often heard in today’s fitness vocabulary. Essentially, core exercises are performed to enhance overall stabilisation and to provide support to the spine. While most people believe that core strength equates to only their abs, the core actually consists of the muscles in the lower back, torso and abdominal region.

A strong core is the building block for all other muscle development and movement. Core strength and core stability is integral for reducing the risk of lower back pain and injury. Furthermore, whether you are into running, football, tennis, yoga or other athletic activities, core exercises can significantly improve your performance.

Starting position

Lift your body off the ground with your weight distributed between your elbows and toes.

End position

This is a static core exercise so there is no movement once you are in the proper position.

Key tips

Keep your abs tight while remembering to breathe (hint, think about pulling your bellybutton into your spine)
Your elbows should be directly below your shoulders
Your head and neck should be in line with your spine
Keep your body in line; do not let your body sag to the floor
You should feel the abdominal muscles, back and shoulders working

How long should I hold the position?

Try starting with 10 – 30 seconds and as you become stronger, work towards a goal of one minute.

Ready for a challenge?

Try lifting one foot off the ground (10 – 15 centimeters) while maintaining a stable position and without tilting to either side.

Core Exercise Series – The glute bridge

Mark — Sat, 24 Oct 2009 19:05:46 +0000

Strong glute muscles play an important role in enhancing athletic performances, especially in activities that involve running. The glute muscles are also vital to hip stability. Without good hip stability, other muscles groups must be recruited to compensate and injury often results. The glute bridge is an excellent exercise to strengthen your glute muscles and to add to your core exercise routine.

Starting position

Lie on your back with your knees bent at 90 degrees, arms at your side.

End position

Your hips should be lifted off the ground and in line with your knees and shoulders.

Key tips

Keep your body in line, while being careful not to hyper extend the lower back.
You should feel your glute muscles performing most of the work. Although your hamstrings and lower back muscles will also be engaged, really focus on squeezing your glute muscles for maximal benefit.

How long should I hold the position?

Hold this position for 4-5 seconds and return to the start position.
Start with 5 repetitions. Increase the number of repetitions and the amount of time in the hold position as you become stronger.

Ready for a challenge?

Try bringing one knee towards your chest while in the hold position. Be sure to brace your abs before initiating the movement and do not let your hips sag to the floor. Hold for 2-3 seconds and switch to the other leg.

Core Exercise Series – The side plank

Mark — Sat, 24 Oct 2009 15:55:51 +0000

The side plank is also commonly referred to as the side bridge and is essential in developing stability in the spine, hips and pelvis. Working the obliques and transverse abdominis muscles, the side plank is also good for runners looking to strengthen their often weak hip abductors. With weak hip abductors brings an increased risk of developing iliotibial band syndrome (ITBS).

Starting position

Lie on your side propping your self up with your forearm. Your elbow should be directly below your shoulder. Your legs should be straight and your feet stacked on top of each other.

Movement

Push your hips off the ground with your forearm until your body is in a straight line. Ensure your head is in line with your neutral spine.

Key tips

Keep your stomach tight while performing the side plank.
Do not let your hips sag to the floor.
Your head and neck should be in line with your spine.
Keep your body in line; do not let your hips sag to the floor.
You should feel the muscles in the shoulder and trunk working.

How long should I hold the position?

Hold the position for 20-30 seconds and repeat on the other side.