Disclaimer: I’m not a medical professional, my background is in psychology, muscular anatomy & fitness so please check with a doctor before starting any new routine & make sure someone checks your form when you’re learning these new exercises
Core. Funny sort of term isn't it. It explains EXACTLY what it is, whilst explaining nothing about itself.
From the word core, you can imagine that it's the parts of your body that hold you together. The central bits, but what does the core actually consist of? And how can you improve it?
When I first started working out, I had heard the term "core strength" but I wasn't entirely sure what it meant. I assumed it just meant having an awesome six pack abs.
Core strength refers to a hell of a lot more than that though, and through researching about the effects of pole (for various articles where I try to convince everyone to start poling, like this one) on the body. Core strength is an extremely important concept, and especially for women.
The muscles of the core are a large group of a range of muscles (the major muscles are: rectus abodominus, external & internal obliques, erector spinae, multifidus, quadratus lumborum, transversus abdominus, longissimus thoracis, pelvic floor (ladies, these muscles can take a real hit from pregnancy) & the diaphragm (hence the good use of suction techniques to strengthen core) and minor muscles include the glutes & traps. There’s lots of long names there but they look a bit like this:
From the word core, you can imagine that it's the parts of your body that hold you together. The central bits, but what does the core actually consist of? And how can you improve it?
When I first started working out, I had heard the term "core strength" but I wasn't entirely sure what it meant. I assumed it just meant having an awesome six pack abs.
Core strength refers to a hell of a lot more than that though, and through researching about the effects of pole (for various articles where I try to convince everyone to start poling, like this one) on the body. Core strength is an extremely important concept, and especially for women.
The muscles of the core are a large group of a range of muscles (the major muscles are: rectus abodominus, external & internal obliques, erector spinae, multifidus, quadratus lumborum, transversus abdominus, longissimus thoracis, pelvic floor (ladies, these muscles can take a real hit from pregnancy) & the diaphragm (hence the good use of suction techniques to strengthen core) and minor muscles include the glutes & traps. There’s lots of long names there but they look a bit like this:
Taken from http://fitphysiotherapy.com/core-muscles-strengthen/
The core isn't simply made up of the abs, or even of the simple trunk of your body. It includes muscles right down to your bum and the top of your legs, which is why doing masses of crunches and sit-ups simply won't train your core to be the strongest it can be.
When you consider muscles, you can't really consider individual muscles. As we develop knowledge of physiology, we understand that everything in the body is a chain. Each muscle works as part of a larger chain of reactions, so isolating small muscles is extremely tricky.
Luckily, every "compound" exercise, like squats, bench-presses and overhead presses engage just about everything, including the core (which makes them so fantastic), but here are 5 specific exercises that focus on "core" strength that as a pole dancer have been really helpful in gaining strength and endurance to progress on some of the trickier moves (like this.....)
When you consider muscles, you can't really consider individual muscles. As we develop knowledge of physiology, we understand that everything in the body is a chain. Each muscle works as part of a larger chain of reactions, so isolating small muscles is extremely tricky.
Luckily, every "compound" exercise, like squats, bench-presses and overhead presses engage just about everything, including the core (which makes them so fantastic), but here are 5 specific exercises that focus on "core" strength that as a pole dancer have been really helpful in gaining strength and endurance to progress on some of the trickier moves (like this.....)
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It's still no where near perfect, and these photos were taken over a year apart but in terms of form and strength, the second photo (on the right) is much better.
This is all down to continuous strength training and specifically for me, core strength training as when I started pole, I had good ab strength but not a lot else, since I didn't understand the extent of the group of muscles that make up the core!
So, to be better at pole, dancing, lifting, running, hiking.....whatever you do, improve your core!
This is all down to continuous strength training and specifically for me, core strength training as when I started pole, I had good ab strength but not a lot else, since I didn't understand the extent of the group of muscles that make up the core!
So, to be better at pole, dancing, lifting, running, hiking.....whatever you do, improve your core!
Be Stronger: 5 Core Exercises
http://workoutlabs.com/exercise-guide/lying-leg-raise/ 1. Lying leg raises – my favourite and one of the main exercises I attribute gaining a lot of strength in my core to......
Laying on your back lift your legs straight up from the ground towards your chest. Keep your legs straight and make sure to lift with your ABDOMINALS and NOT with your lower back/hip flexors (you can do this by pushing your back into the ground & making sure there is no arch in your lower back).
Beginner: bring your knees up to your chest
Laying on your back lift your legs straight up from the ground towards your chest. Keep your legs straight and make sure to lift with your ABDOMINALS and NOT with your lower back/hip flexors (you can do this by pushing your back into the ground & making sure there is no arch in your lower back).
Beginner: bring your knees up to your chest
End position taken from: http://dancingcrowyoga.com/tag/shoulder-stand/ Advanced: Add a weight between your feet, and/or, to add some spice continue the leg raise into a pike position (bring your feet upwards and right over so you come into a shoulder stand position. Control this SLOWLY on the way back down.
Just a note but....this is also pretty fab when you're able to do hanging leg raises, the gold standard being straight legged hanging pike raises!
http://www.bodybuilding.com/exercises/main/popup/name/flat-bench-lying-leg-raise
Just a note but....this is also pretty fab when you're able to do hanging leg raises, the gold standard being straight legged hanging pike raises!
http://www.bodybuilding.com/exercises/main/popup/name/flat-bench-lying-leg-raise
http://workoutlabs.com/exercise-guide/pushup/ 2. Push-ups – sorry but you really can't beat calisthenic exercises for core improvement, and psuh-ups are fantastic for a range of different muscle groups. Plus nothing looks cooler than being able to "drop and do 20"!
Do them military style, straight back, bend the elbows and chest to the floor! Keep your neck in neutral.
Beginner: bring your knees to the floor (or do the push-up against a bench/table and get progressively closer to the floor).
Advanced: Add a decline – feet up on the couch/on a bench!
http://www.bodybuilding.com/exercises/main/popup/name/pushups
Do them military style, straight back, bend the elbows and chest to the floor! Keep your neck in neutral.
Beginner: bring your knees to the floor (or do the push-up against a bench/table and get progressively closer to the floor).
Advanced: Add a decline – feet up on the couch/on a bench!
http://www.bodybuilding.com/exercises/main/popup/name/pushups
3. Abdominal swings – stand feet apart, knees & elbows slightly bent. Hold a weight in your hands (pronated grip) at hip level. Then swing from side to side (at hip level) making sure to initiate the movement in your abs and not use the momentum of the swinging. Be careful with the weight selected here. It should be heavy enough to make you work but not so heavy you’re going to pull the small muscles in your back.
Beginner: Do it without the weight or with a much lighter weight than you'd use for other exercises.
Advanced: Use the same form but instead of swinging from hip to hip instead swing from hip level to shoulder level using an upward motion and initiating the movement with MUSCLE and not momentum!
http://www.bodybuilding.com/exercises/detail/view/name/spell-caster
http://workoutlabs.com/exercise-guide/pullup/ 4. Pull ups - you know they had to come in here somewhere. Pull ups are amazing, and they are a compound exercise, which means they really work you. They can be extremely tricky to pull off as you have your entire weight to contend with, but they are well worth the effort in terms of endurance and power.
Start with hands slighty wider than shoulder width apart on a bar (anything that lets you hang will work, so it can be a doorframe, balcony.....), ensure you straighten your shoulders and bring both shoulder blades down and in line with one another and then pull up.....use your arms, your shoulders, your back and your stomach to achieve the pull. You can have your hands in any position (over or under grip) but I've found that an undergrip has been easier for me to start with.
Beginner: work your way under something you can lift yourself up on to (like the underside of a table) and follow the same instructions as above, lifting yourself in a straight line towards the object you're pulling towards. Do not simply lift your chest and shoulders, lift your whole body (like a reverse push up).
Advanced: put a weight between your feet (or if you're super strong, progress to using one arm!)
http://www.bodybuilding.com/exercises/detail/view/name/pullups
Start with hands slighty wider than shoulder width apart on a bar (anything that lets you hang will work, so it can be a doorframe, balcony.....), ensure you straighten your shoulders and bring both shoulder blades down and in line with one another and then pull up.....use your arms, your shoulders, your back and your stomach to achieve the pull. You can have your hands in any position (over or under grip) but I've found that an undergrip has been easier for me to start with.
Beginner: work your way under something you can lift yourself up on to (like the underside of a table) and follow the same instructions as above, lifting yourself in a straight line towards the object you're pulling towards. Do not simply lift your chest and shoulders, lift your whole body (like a reverse push up).
Advanced: put a weight between your feet (or if you're super strong, progress to using one arm!)
http://www.bodybuilding.com/exercises/detail/view/name/pullups
http://www.movewellfit.com/wp-content/uploads/2015/09/3d288-hamstrings-buttocks-bridge.gif 5. Bridge – the bridge, a cousin of the leg lift....
lay on the floor, arms beside you, feet as close to your butt as you can go and then raise your bum into the air, keeping your back straight (don’t arch it). You want to be making a triangle with your shoulders/hips/feet. Contract the abdominal muscles to hold for 8-10 seconds.
Beginner: Use the same form but hold for less time – work up from 2-4 seconds as you get stronger.
Advanced: Rack it up....Once you've got the form down, put the barbell over your hips and lift weight with it. Rack the barbell on the floor, put a mat down, slide under the barbell and do your reps. Use plenty of padding, because you can get some pretty interesting looking "barbell kisses" doing this!
A word of warning: when you're doing bridges, I fully recommend wearing tight shorts. Or pretty underwear....I just don't think my pink and yellow care bears underwear cut the image I wanted that day...!
http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge
http://www.bodybuilding.com/exercises/detail/view/name/barbell-glute-bridge
lay on the floor, arms beside you, feet as close to your butt as you can go and then raise your bum into the air, keeping your back straight (don’t arch it). You want to be making a triangle with your shoulders/hips/feet. Contract the abdominal muscles to hold for 8-10 seconds.
Beginner: Use the same form but hold for less time – work up from 2-4 seconds as you get stronger.
Advanced: Rack it up....Once you've got the form down, put the barbell over your hips and lift weight with it. Rack the barbell on the floor, put a mat down, slide under the barbell and do your reps. Use plenty of padding, because you can get some pretty interesting looking "barbell kisses" doing this!
A word of warning: when you're doing bridges, I fully recommend wearing tight shorts. Or pretty underwear....I just don't think my pink and yellow care bears underwear cut the image I wanted that day...!
http://www.bodybuilding.com/exercises/detail/view/name/butt-lift-bridge
http://www.bodybuilding.com/exercises/detail/view/name/barbell-glute-bridge
Naturally, there are plenty more exercises out there that make excellent core work. I haven't even explored the "standard" exercises, like planks, crunches, sit ups because I feel that these five, for me at least have been a lot more fun! (Planks are awesome but I'm pretty sure they're the key to timetravel. 30 seconds feels like several hours....).
Putting it into a circuit
An example workout using these exercises.
Do this: 1/2 times per week.
I usually pair core with legs, not sure why, it just seems to fit. Whatever your routine, don't overdo it. It doesn't make it better, the muscles need time to repair and it can lead to injury - which with this group of muscles can be a real pain!
Do this: 1/2 times per week.
I usually pair core with legs, not sure why, it just seems to fit. Whatever your routine, don't overdo it. It doesn't make it better, the muscles need time to repair and it can lead to injury - which with this group of muscles can be a real pain!
Beginner:
1. leg raises - 10 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
2. Push ups - 5 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
3. Abdominal swings -15 reps, 2 sets. Rest between sets for 30-45 seconds.
60 seconds rest
4. Pull-ups - 10 reps, 1 set. Rest between sets for 30-45 seconds.
60 seconds rest
5. Bridges - 20 reps, 2 sets. Rest between sets for 30-45 seconds.
You're done!
1. leg raises - 10 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
2. Push ups - 5 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
3. Abdominal swings -15 reps, 2 sets. Rest between sets for 30-45 seconds.
60 seconds rest
4. Pull-ups - 10 reps, 1 set. Rest between sets for 30-45 seconds.
60 seconds rest
5. Bridges - 20 reps, 2 sets. Rest between sets for 30-45 seconds.
You're done!
Intermediate:
1. leg raises - 10 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
2. Push ups - 10 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
3. Abdominal swings -15 reps, 2 sets. Rest between sets for 30-45 seconds.
60 seconds rest
4. Pull-ups - 10 reps, 2 sets. Rest between sets for 30-45 seconds.
60 seconds rest
5. Bridges - 20 reps, 3 sets. Rest between sets for 30-45 seconds.
Yay, time to relax, it's over ;)
1. leg raises - 10 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
2. Push ups - 10 reps, 3 sets. Rest between sets for 30-45 seconds.
60 seconds rest
3. Abdominal swings -15 reps, 2 sets. Rest between sets for 30-45 seconds.
60 seconds rest
4. Pull-ups - 10 reps, 2 sets. Rest between sets for 30-45 seconds.
60 seconds rest
5. Bridges - 20 reps, 3 sets. Rest between sets for 30-45 seconds.
Yay, time to relax, it's over ;)
Add these to your workouts and see whether you prefer them to the standard idea of crunching and sit ups!
For me, they have made a massive difference, training the strength to lift my body weight out sideways from a vertical pole. I'd say that's a pretty hot testimonial!
Naturally, remember nutrition is still key, even if you're exercising 5 days a week - fuel the machine and go BEAST MODE ladies and gents! Set that workout on fire :D
Happy Wednesday!
For me, they have made a massive difference, training the strength to lift my body weight out sideways from a vertical pole. I'd say that's a pretty hot testimonial!
Naturally, remember nutrition is still key, even if you're exercising 5 days a week - fuel the machine and go BEAST MODE ladies and gents! Set that workout on fire :D
Happy Wednesday!
Please note: Women who have had children may want to exercise caution when trying some of these exercises as the muscles of the pelvic floor and surrounding can be damaged by pregnancy which in turn could lead to injury. If unsure, consult a professional!
References
http://www.acefitness.org/blog/3562/muscles-of-the-core
http://www.bodybuilding.com/fun/wotw96.htm
http://www.bodybuilding.com/fun/hard-core-training-3-muscle-building-core-workouts.html
http://www.bodybuilding.com/fun/beginner-core-training-guide.htm
http://www.bodybuilding.com/fun/core-strength-your-ultimate-guide-to-core-training.html
http://breakingmuscle.com/mobility-recovery/do-you-know-what-your-core-really-is-and-what-it-does
http://www.ideafit.com/fitness-library/cardio-and-creative-core
http://www.ideafit.com/fitness-products/back-to-basics-with-anatomy-0
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
References
http://www.acefitness.org/blog/3562/muscles-of-the-core
http://www.bodybuilding.com/fun/wotw96.htm
http://www.bodybuilding.com/fun/hard-core-training-3-muscle-building-core-workouts.html
http://www.bodybuilding.com/fun/beginner-core-training-guide.htm
http://www.bodybuilding.com/fun/core-strength-your-ultimate-guide-to-core-training.html
http://breakingmuscle.com/mobility-recovery/do-you-know-what-your-core-really-is-and-what-it-does
http://www.ideafit.com/fitness-library/cardio-and-creative-core
http://www.ideafit.com/fitness-products/back-to-basics-with-anatomy-0
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
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