By Donna Snow
Do you want to jump higher, run faster or hit the ball further? Well listen up, I'm about to tell you the secret. Training the core muscles to hold you still rather than flex you forward, like in a crunch, is the key to total power.
The core muscles consist of the abdominals, low back and oblique muscles – basically the muscles between the pelvis and the ribs. They wrap around your body, providing support for your whole body.
The main job of the core is to act like a stiff board and to limit rotation of the pelvis. When your body moves, it needs a solid base from which to generate power. The core tightens and holds you still while the legs and arms move. For rotation sports, the rotation should come from the legs, not the pelvis, and also from the mid back area – just below the shoulder blades.
When you think of working your abdominals, the crunch is the typical exercise that comes to mind. While the crunch might be a good exercise for someone who is trying to achieve a “six-pack” look, it's not the best choice for an athlete. Athletes need to train their core in the manner that's specific to stronger movement and that acts as a stabilizer, not a flexor.
In sports and in life, the body is not fixed against something like the floor or a machine – so when training the core for sports, it's best to have the hips and back in the open air, supported only by the core muscles. The following core exercises do just that:
- Planks - Hold the core in an isometric position and challenge the entire core. A plank is done in the push up position – hold that position for 4 – 6 deep breaths.
- Standing Leg Circles - Circle your leg to the front, hips and upper body should not move. Add a resistance band around your legs for a greater challenge - the hips and shoulders stay squared to the front. Circle 8 times to clockwise, 8 times counterclockwise.
- Standing Leg Lifts - Work the core from all directions. Keep your hips and upper body still while you lift your leg to the front, side and on a diagonal. Use quick, short lifts and only move your leg. Add a resistance band around your legs for a greater challenge. Perform 16 quick pulses to the front, side and diagonal.
- Standing Arm Circles - With a hand held weight, challenge the core to stay still. Hold a dumbbell with two hands. Make a big circle to the front using the weight. Keep your middle tight and don't sway your hips. Circle 8 times clockwise, 8 times counterclockwise.
Working the core as a unit can be done everyday. You'll only need to spend 10 minutes each day for great looking abs. The secret is out. Spread the word.