Core strength is extremely important for enhancing your fitness and sport performance, injury prevention, low back pain prevention and of course obtaining a toned waist area with a flat stomach that I’m sure everybody dreams of.
You may have seen people in various health clubs in Toronto doing endless numbers of crunches and still having huge bellies. Why doesn’t the stomach get smaller and flatten if they do so many abdominal exercises?
Before answering this question, let me explain what muscles, your core consists of. These are: Transverse abs, Obliques , Rectus abdominis, low back muscles. Even glutes and hip flexor muscles have role in developing a strong core.
Now you see that crunches can’t be the answer to a slim, toned waist because they strengthen only your Rectus Abdominis muscle (the muscle you see as a six-pack when body fat % is low). You need exercises that work the whole area and most of all, ones targeting your Transverse abs (the deepest abdominal muscle, which supports your internal organs and your low back).
The basic routine that I’m giving you today is: a) drawn-in exercise; and b) planks and bridges
a) drawn-in-first step to a strong core
Lie on your back with bent knees, feet on floor. From this position attempt to pull your bellybutton down to your spine. Imagine trying to zip up the world’s tightest pair of pants. Press your low back to the floor. To start, do 3 sets of 5 reps, held for 5 seconds. When it feels easier you can progress to 3 sets of 5 reps, but this time holding for 8 seconds.
The drawn-in exercise is the first step to a strong core. Practice it lying, on all-fours (hands and knees) or sitting on a stability ball as well. You can do this at home or at your health clubs in Toronto.
b) planks and bridges
These are the basic torso stabilization exercises. A number of progressions are possible after mastering these ones. Start from a plank on elbows and toes, turn to side-plank position on the right elbow, then bridging and finally to a side-plank on your left elbow.
At first you will be able to do about 20 seconds in each position. As you get stronger, progress to a minute. Attempt practicing the drawn-in technique while holding the position and don’t arch your low back.
In closing I should remind you that moderate cardio and a supportive eating plan should be incorporated in order to achieve a tight, lean waist!
