How to be Hardcore


Improve Your Core Strength

 

By Tom Bonanti

  

So you want to turn up the heat under your current fitness regime a few notches? What’s the first thing you should focus on? Should you start lifting mammoth weights to overload your muscle groups? Maybe sign up for yoga a couple of nights a week to increase flexibility? Perhaps you could start your day off with an hour of cardio on an empty stomach to jump start your fat loss program. With so many choices, where does a sane person start?

Most fitness professionals have for some time now promoted developing core strength as a foundation for any fitness regime. If you have a strong trunk or torso, which is considered your core, you can simply go farther more safely and successfully with your fitness goals. Good core strength is also essential for such popular Florida past-times as swimming, tennis and biking.

Core strength begins with your posture. Stand up straight and tall – keep your shoulders back, don’t slouch, pull your belly button into the spine and lower back. Ask your workout partner, trainer or massage therapist to evaluate your posture honestly to give you pointers. Improving poor posture takes time and practice and a sense of self awareness, but you’ll catch on if you persevere.

It’s crucial to develop core strength since the muscles of this area protect your spine and help prevent dreaded back injuries. By the way, back injuries and lower back pain are the main reason why people miss work and workouts! So, which are your core muscles? Your abdominals including your obliques (your sides), upper and lower back (deltoids and rhomboids), hips (gluteals, hip flexors, psoas) outer and inner thighs (abductors and adductors), hamstrings, the pectorals and triceps to some extent, and a whole host of deeper muscles you’ll never see, make up your core. Training your core should be an essential part of everyone’s program.

Just as maintaining good posture is vital for core strength, so is maintaining good form when you are stretching or doing cardio and especially when you’re pumping iron. What good is it to be able to curl a 100 pound dumbbell if you rock back and forth and throw out your lower back? Review your form with each weight training exercise. Make sure you know which muscle groups you are training. Be careful not to rush, jerk or swing your weights. Significant core strength can be achieved simply by maintaining good form when you’re lifting weights.

To focus on the core, start out simply by working out on a Swiss Ball. Exercising on an unstable surface can help develop strength and steadiness in several muscles of the core at once. For example, instead of doing overhead dumbbell presses seated on a bench, steady yourself on a Swiss ball and then perform the exercise. When performing dumbbell flies, situate yourself  by lying across the ball and then do the exercise. There are tons of ways to work abdominals on a Swiss ball, crunches, reverse crunches, bent knee leg lifts, you name it! There are literally hundreds of ways to strengthen your core with one of these Swiss Balls. Just make sure that you get used to steadying yourself before you add heavy weights to your exercises.

Now that I have introduced you to core training you can download different exercises and regimes from the internet. With a little creativity and hard work, you, too can be hardcore! For more information on core strength contact TrainerTomB@aol.com!

TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.