|
Hi everyone, We have a tendency to think that movement starts from the limbs. Movement, however, starts from the very center of our body: the core. If you lack core strength, specifically abdominal strength and hip/shoulder stability, the energy of your movement patterns becomes distorted and the body compensates. This compensation tends to travel down to the knees and to the lower back, which over time may cause degenerative problems. Here are some simple exercises that can be done to develop core strength.
1. Plank: Set up - lye down on your stomach, prop up onto your forearms with palms on the floor, legs opened up hip width and toes curled under (like a push up position). Action - engage the abdominal muscles so much that your hips and thighs lift off the ground into a plank position. Back of the head, shoulders on the back, hips all share the same plane. Hold for 10 seconds, Rest and repeat 3 more times. 2. Side plank: Set up - lie on one side with forearm on the ground (elbow under shoulder, hand forward). Body is in a straight line with shoulder stacked and hips stacked. Action - lift from the underneath side of your body into a straight line on your forearm. Hold for 10 seconds, rest and repeat then switch sides. 3. Half Roll Down: This exercise works the articulation of the spine creating a stretch for the back muscles and strength in the abdominals. Set up - sit up with both knees bent and feet flat on the floor. Legs are together hugging the midline and hands hold behind the nook of your knees. Action -from the abdominals roll back bone by bone until your arms are almost straight, deepen into the abdominals again and round back to the starting position. Go as low as your shoulders almost touch the floor. 10-12 repetitions. Check out a local Pilates Mat or equipment class for more detailed instruction, along with more exercises to try. Good luck and remember to keep the abs pulled in and up and try to initiate all your movement from this core space. Health & Happiness, Tressa
Trackback(0)
 |
A graduate of James Madison University, Tressa has a Bachelor of Science degree in Kinesiology with a minor in Business and Nutrition. Tressa’s deep knowledge of the body and its movement comes from years of being a certified personal trainer. She is a Teacher Trainer for the Power Pilates Certification Program, a status she attained after completing the rigorous 600 hour training required to attain that status. A co-owner of Evolutions Body Clinic, Tressa’s expertise is focused on Pilates, movement and exercise. 
TrackBack URI for this entry
Subscribe to this comment's feed
Enlyten Strips are unique strips that use advanced technology to deliver nutrients to your body faster and more effectively with reduced side effects. By creating a dual layer strip, Enlyten is able to provide superior nutraceutical products to consumers. Enlyten Strips are available in a variety of formulas including Appetite Suppressant, Calorie Burner, Antioxidants, Electrolytes Plus, Energy and Melatonin Plus. 
Jump off the pounds in a snap with America’s first ropeless jump rope system! Now you can get all the benefits of jumping rope without the rope — making it ideal for any fitness level, young or old. Engage all your major muscle groups to burn 100 calories every 5 minutes! Lose weight and tone up faster with JumpSnap! 