The Importance Of Core Muscles

When you think of “Core Muscles” what do you think of? For all those of you that answered your “Six Pack” then think again!!

When you do core strength training you are building the muscles that stabilise your spine and pelvis as well as your abdominals. These muscles include Hip Flexors, External Obliques, Internal Obliques, Hip Adductors, Rectus Abdominis and Transverse Abdominis to name but a few.

For triathletes, having good core muscles will improve all aspects of your training and ultimately your race. Core exercises are never something to be underestimated. To this end WeCanButTRI.com has put together a sample of the basic core exercises that you should be looking to include within your training sessions…

When you think of “Core Muscles” what do you think of? For all those of you that answered your “Six Pack” then think again!!

When you do core strength training you are building the muscles that stabilise your spine and pelvis as well as your abdominals. These muscles include Hip Flexors, External Obliques, Internal Obliques, Hip Adductors, Rectus Abdominis and Transverse Abdominis to name but a few.

For triathletes, having good core muscles will improve all aspects of your training and ultimately your race. Core exercises are never something to be underestimated. To this end WeCanButTRI.com has put together a sample of the basic core exercises that you should be looking to include within your training sessions…

The muscles of the Torso run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. Without them we couldn’t stand up or walk let alone swim, bike and run!! Core strength training aims to work both the lower back and abdominal muscles together and the benefits of this include greater balance and posture, increased power output and ultimately a greater athletic performance!

When you hear some people complain of lower back pain this can often be linked back to weak core muscles. Weak core muscles result in an increased pressure on the spine and loss of the appropriate lumbar curve. Simple exercise done regularly will greatly reduce the chance of having lower back pain.

So What About My Six Pack!

Have no fear! Incorporating Core Muscle training into your workout regime will assist in getting that much sought after washboard stomach! How I hear you ask? Well, when it comes to abdominals, core training reduces fat stores around the torso area, and this, in conjunction with the right abdominal training and diet all helps to get the mid section you have always dreamed of. So….what exercises should I be doing?

Core Strength Training Exercises

There is a whole range of different exercises and equipment to aid in building up your core muscles. Equipment such as the BOSU Ball, Kettlebells, Medicine Balls and Dumbells are among the most popular and, when used correctly, can greatly increase the effectiveness of your workout.

The Plank – One of the most well known core exercises. The Plank works both the trunk and pelvis muscles. Try to hold for 45 – 60 seconds and then recover. It is important to keep the head, back and legs in a straight line whilst balancing on your elbows and heels. If your hips sag then the exercise will be as effective

Scissors – Lying on your back with your arms by your side, relax the head and neck area and focus on using just your core to lower each leg in turn. The leg should stop just before the floor and the range of motion should be slow and controlled at all times. Initially try to do 10-15 alternating each leg as shown in the picture.

Side Plank – Start on your side. Come up onto your elbow by raising your hips off the floor. As with the Plank be sure to keep your head, hips and legs in line as allowing you hips to drop will decrease the effectiveness of the exercise. Either try to hold for 30-60 seconds on each side or do 10-15 reps coming up slowly holding for 1 second and then lowering your hips so that they are just off the floor. You should really feel your transversus abdominus and abdominal obliques working.

The above is just a sample of the types of core exercises that will greatly benefit your core strength and stability. Check back soon to see videos of how these and many more exercises are performed.