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core stabilization exercises become part of the routine Jan 29, 2008
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Now that Girlawhirl and her Super Pals are breathing and stretching or stretching and breathing to start and end each day, it's time to add to the program and stabilize those core muscles. Girlawhirl's trainer, Tiffany Davidson, places great emphasis on core strength during Girlawhirl's sessions, and here's why the core is so important… The body's core is comprised of the lumbo-pelvic-hip complex, thoracic and cervical spine. It is where all movement begins and it is the body's center of gravity. To that end, the muscles in the core fit into either one of two categories: stabilization and movement. In order to move efficiently and safely, the core needs to be properly stabilized. Otherwise - let's put it this way - you wouldn't build a house on an unstable foundation, would you?
So, with this in mind, Tiffany's updated the morning and evening routines that Girlawhirl and her Super Pals have been doing. There's still no equipment necessary, but now core stabilization exercises have been added.
Morning program
• Before getting out of bed, lie on your back, palms on your abdomen. Inhale deeply through your nose. As you inhale, your belly should rise. Exhale deeply through your mouth. As you exhale, your belly should descend. • 3 sets of 10 jumping jacks • Perform two sets of 15 reps of the following exercises. Hold for two seconds and remember to breathe. - Marching: Lie on your back on the floor with knees bent, feet flat and toes pointed straight ahead, with your arms by your sides, palms facing up. Draw belly button in toward your spine and squeeze your glutes. Lift one foot off the floor as high as you can while maintaining proper form. Hold for two seconds. Slowly lower. Repeat. Switch legs. - Floor Bridge: Lie on your back on the floor with knees bent, feet flat, toes shoulder width apart and pointed straight ahead. Place arms by your side, palms facing up. Draw belly button in toward your spine and squeeze your glutes. Lift pelvis off the floor until knees, hips and shoulders form a line. Hold for two seconds. Slowly lower pelvis to floor.
Evening program
• 3 sets of 10 jumping jacks • Perform two sets of 15 reps of the following exercise. Hold for two seconds and remember to breathe! - Prone Iso-abs: Lie face down on the floor with feet together and forearms on the ground. Place hands at shoulder level. Draw belly button in toward your spine in and squeeze your glutes. Lift your body off the floor until it forms a straight line from head to toe. Your feet should be flexed and you should be resting on your forearms and toes. Hold for two seconds. Slowly lower yourself to the ground while keeping pelvis tucked and back flat.
If it's too difficult, try it with your knees on the floor and work your way to the toes.
Before going to bed, lie on your back, palms on your abdomen and inhale deeply through your nose. As you inhale, your belly should rise. Exhale deeply through your mouth. As you exhale, your belly should descend.
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