Why strengthen your core?

Posted: September 9, 2013 in Core Strengthening, Strengthening and Conditioning
Tags: , , , , ,

All of our movements come from the core – the muscles that connects from the shoulders, trunk, and hips. Working out the core muscles will result in significant athletic performance and lessen the risk of injury. The goal for core conditioning is to have the muscle groups of the core work synergistically as one.


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Engaging your core as you run, walk, bike and even swim will help you move more efficiently. The core prevents unnecessary movements and transfers your energy to your running stride, pedalling stroke, or your swimming. According to a study by Sato and Mokha (2009), performing four sessions per week of Core Strength Training shows a significant effect on running performance and running times. It also helped the subjects become more conscious of body position and had good posture while running.

The body is designed to work systematically – all muscles are connected to each other, and functions more efficiently when moving in conjunction to another. The core muscles should be strong enough to support any movement done by the extremities.

Here is an exercise routine that is sure to work out your core:

Core strengthening workout<

Do a basic warm-up for 5 minutes
Squats with roundhouse 15 repetitions
Mountain climber <20 repetitions each side
Cross-crunch get ups 20 repetitions each side
Shoulder bridge Hold for 30 seconds
Scorpion push-ups 15 repetitions
Superman 20 repetitions
Do it for 4 to 5 sets, resting for 30 seconds after each exercise, and for 2 minutes after each set.

 

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