Basic Core Strength Training

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To get the most out of any exercise you need to do Basic Core Strength Training. When you focus on this very important part of your body you are able to get stronger and even improve your postural alignment.

What is the Core?

The core is the center of your body made up of deep torso muscles that keep your spine in alignment and assist in moving and stabilizing your body.

It is this midsection that allows you to twist, bend forward, backward, and from side to side. It is also your core that provides the support to move other body parts like your head, arms, and legs.

Your core includes the abdominals, back, shoulder girdle, ribcage, and pelvic muscles. If these muscles are weak or tight your posture and strength will become imbalanced. The goal of Basic Core Strength Training is to rebalance all of these muscles so they can work together as a unit when you move.

How to Engage Your Core

To begin your Basic Core Strength Training, engage your core muscles by focusing on your posture. First let’s make you aware of how it feels to use your core muscles…

Stand up and think about being as tall as you can. Bring your head back so that your ears and shoulders are in line with each other. Pull your shoulders down away from your ears and bring your shoulder blades together. Put your hands on your ribcage for a moment.

Take a breath into your ribs and feel them expand. Now exhale all of your air and shrink your ribcage without moving or losing your tall posture. The muscles that you are feeling are used in every action that you do, including breathing.

Now let’s take it a little deeper…

Still keeping your posture tall, place your hands onto your abdomen around your belly button. Take a breath into your belly and hands. Exhale as if you are coughing and feel how your belly button pulls away from your hands. Inhale deeply but this time exhale at a more normal rate and use the same muscles as on your last breath to pull your belly button in.

Notice how much taller you stand when you do this. It is these deep muscles that you want to focus on and engage when you do your Basic Core Strength Training.

How To Include Basic Core Strength Training In Your Workouts

To incorporate Basic Core Strength Training into your workout, include movements that your core is responsible for- stabilizing, bending side to side, flexing and extending your torso, and twisting.

Because every movement that you perform with your body involves your core, you are working it during every single exercise, even if you are focusing on your arms or your legs. The key is to engage and stabilize your core and posture before and during every exercise.

Choose more exercises that require you to stand or balance during your weight training. Instead of sitting or lying try standing, single leg balancing, and using balancing tools like a Swiss Ball. When you are forced to balance, your core kicks in to control your body and prevent you from falling over.

Stretching Your Core

To complete your basic Core Strength Training you need to take the time to stretch. Stretching allows you to release muscle tension and helps to keep your core flexible.

After your workout stretch your midsection in all the directions that it moves. Bend side to side, flex and extend your spine, and twist in both directions. Hold each stretch for at least 30 seconds and focus on breathing and relaxing your body.

Doing Basic Core Strength Training Everyday

Your Basic Core Strength Training does not stop when you exit the gym. Because everything that you do involves your core, start being aware of how you are holding your posture in while performing daily tasks. Sitting at your desk, walking, standing, etc. Before you know it there will be a noticeable change in how you carry your body!

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