By Danielle Marganis
When the wind is roaring, you want to stay out there and make the most of it. A strong core is the key to longer sessions, injury free!
Your core muscles are more than just a six pack, and include all the muscles surrounding your trunk; front, back internal and external. Keeping these strong means you can stabilise from the centre for correct posture and muscle endurance (and the six pack is a welcome bonus!).
You should focus on keeping your core activated in all exercise that you do even squats and running.
Here are some good specific starters to fire up your core:
1. Toe Taps
Lie on your back, with legs raised straight up at 90c.
Breathe in, and as you breathe out, reach both hands towards the outside of your right ankle (or as far as you can reach). As you do this, lift your shoulder blades off the floor and contract forwards to bring your ribs closer to your hips.
Breathe in to come back to centre, keeping your shoulder blades off the floor.
As you breathe out again, reach towards your left ankle, repeating the movement to the other side.
Repeat this 20 times for each side.
Tip: Keeping your core activated (by squeezing) to allow slow controlled movements.
2. Prone Hold
Start by lying as though you’re about to start push ups, but rest on your elbows with hands clasped together (like you’re praying for a six pack).
Hold that position making sure your body is in one level line (no bums sticking up or sinking down).
Breathe in and out slowly, and hold for 30 breathes, or 30 seconds if you have a stop watch. Test yourself by increasing the time. Aim for 2 minutes!
Tip: Don’t forget to breathe! Making sure that each time you breathe out, you activate your core muscles and use them to keep your hips stabilised. |
