Good Morning everyone!
Here I am again... a day late of course...time out has been had. Time spent in the glorious Derbyshire countryside and time to refresh, relax and recharge.
Add to that a wonderful run /race in the form of the Monsal Trail 10K and you see why I feel raring to go.
I may be playing catch up. but, I am here in the changing room, sitting down and just chilling.
So. I have been having a think! ( oh gosh) !
Looking back over past posts, which folk do or do not read... but which for me and for a few stalwart forum friends, are a great resource to sort through and take tips from.
I have been looking particularly, at exercises relating to our core, because, I have become aware that although I do core exercise, I have not really been focusing on that enough ;so I am going to make an effort to add a bit more core exercise into my routines.
This led me on to looking at the posts from new friends in the running , the walking and this forum, and I realised that some folk are struggling with aspects of their chosen exercise because of a weakness in core strength. It then occurred to me... that quite a few folk have no real idea of what the core is, how important it is, and why we need to keep it strong!
There were two post I out on here a while back on this subject and I am going to link them... but today, I am going right back to a very simple explanation and then bung in a few really, really REALLY simple core exercise that we can all do!
Okay. Here goes.
The body’s core refers to the muscles surrounding the abdomen, pelvis and back.
My photograph shows a tree. The tree, if it is to withstand the rigors of wind , weather and everything else that is going to be part of its growth, needs a strong trunk. It needs to stay rooted into the ground with strength and stability and hold up its branches too!
Just like that tree.. we need a strong core to participate in life’s daily activities, not just in our exercise !
Without that strength... everything else struggles.
Okay... now a question...
If you look down at yourself, is your tummy sticky out-y or do you feel when you look at yourself, that you are a bit slouchy? I know I do, and I have to check myself and straighten my back and tighten my core !
Next question..How can we improve things... ?
Well. Imagine you are going to be punched in the tummy. You would tighten your tummy. Your tummy goes hard and that is the area and the muscles, that we are working on.
Now... and I said this was really basic, just a few very, very simple exercises to start us off!
We can all I am sure, find time to sneak this into a daily routine.
***********************
LEG lifts
Stand stand sideways behind a chair so the left hand rests gently on the back of the chair.
Slowly lift the left leg, keeping the knee bent until the hip is bent 90 degrees as shown.
Hold it, and slowly lower the leg almost to the ground, don’t touch the ground!
Now raise it again. Repeat once or twice.
Turn around so the other hand can rest on the chair and do the exercises with the other leg.
Just do a few repetitions, with each leg at the beginning and increase repetitions as you get stronger.
Remember, throughout to keep those tummy muscles tight.
Bridging the gap!
Lie down, keep knees and feet together while lifting the buttocks off the ground. This exercise strengthens the muscles around the hips and back, which are all part of the core.
Hold the bridge position for a few seconds.
Increase the time or number of repetitions as your strength and fitness increase.
Balance and poise.
Imagine a line on the floor... walk along that line... with a book on your head ( a light one). If you have a bean bag, then use that! I do, but then I have a granddaughter! Balance and poise. We used to have to do this when I was at grammar school!
Step it up by trying to stop... bend and pick up an imaginary object off the floor.. !
Step it up more by walking the line heel to toe!
Slowly does it!
Okay... last one, just for fun....this reminds me of the noisy breaths that we do in Yoga with Adriene.
Serpent curl.
Lie down.
Knees bent, feet flat on the floor.
Hold something between your knees to keep them together.
Hands resting on thighs.
Now, slowly, curl up.
Raising the head, sliding the hands forward on the thighs to the knees and hisssssssssssss!
Hold for a few seconds than lower slowly down.
Increase the holding time as soon as you feel stronger !
********************************
So, there we go... just a few very simple exercises to get you started!
Your turn now !
I wonder how many of you are doing core strength work already? If so, what tips have you got for us ? If not... are you willing to give it a go, and note if your fitness core strength wise increases.
Pop in, slip off your outdoor shoes and share!
Oldfloss x
PS
Link to the first CORE post! Get those space hoppers out!
March MATness Day 4: The One Leg Circle (Both Ways)