|
Magazine
Core importance
DR. SHEELA NAMBIAR
|
Strengthen your core muscles to improve grace and fluidity. The third in the series on “Building a Foundation of Success”.
|
Picture this: a beautiful car, ritzy wheels, a flashy coat of paint, expensive upholstery but a very poor alignment, shock absorption and stability. Won’t get you very far in comfort, will it?
This is exactly what happens when we try to just build big biceps, partake in endless aerobic routines without truly understanding the need to first strengthen the core muscles of the body. With a strong core we can generate a lot of force and develop strength and size in the extremities without subjecting ourselves to injury.
Just doing Ab crunches alone won’t do. We need to add other exercises, which bring into play the core muscles. These exercises force you to control your body alignment, stabilise your body while performing the exercise, protect your back and build strength in the crucial core muscles.
Products like the Swiss ball, Medicine ball, Core boards all utilise the principle that when you use these pieces of equipment to perform an exercise, the core muscles have to engage properly for the exercise to be performed correctly.
Core training can be done just twice a week for 15-30 minutes. Both Yoga and Pilates utilise the core extensively to execute the moves. Practised properly, these branches of fitness can be an important complement to aerobic, and strength training. Prevention of injury should be an important objective during a fitness routine. Injury can set you back by months in your fitness levels not to mention the frustration involved during the healing process. Decide your objectives before you start participating in an exercise programme. Make sure you are not taking unnecessary risks trying to achieve unrealistic goals. Focus on form, understand and appreciate what your body is going through. A little diligence will carry you through your foray into fitness with the best results and least injuries.
Beware of advice received in gyms; there is a tendency to advocate exercises that may be unnecessary or downright dangerous with the sole objective of obtaining results not keeping in mind your body type, fitness level, strength or even understanding of the exercise. Question everything and be informed. Your body is at stake.
The author is an MD in OBGYN and a fitness and lifestyle consultant (NAFC). She is also Director, Training for Life, TFL Fitness Studio, Chennai E-mail: drsheela@tflinc.net
Some exercises
Plank exercises
Pelvic Bridging
Squats
Lunges
Pushups
Back extensions
Rowing
Kegels
Adbuctor and adductor
What they do
The core muscles stabilise the spine, pelvis and shoulders and create a safe effective foundation for the extremities.
A strong core also improves posture and body alignment, transfers weight effectively while moving, lifting and exercising; creates balance and distributes stress so that it protects the back.
Core muscles
Rectus Abdominis
Transversalis abdominins
Erector spinae
and Multifundus
External and
internal obliques
Gluteus medius
and maximus
Hamstrings, piriformis
Deep muscles of
the pelvic floor
Printer friendly
page
Send this article to Friends by
E-Mail
Magazine
|
