The Core of the Matter

 The Core Issue

Spring is coming. Summer is all too soon after that. Thia means beaches, pool parties, BBQs and our midsections are out on display. We all want to look our best for the season. Let’s look at the structure and understand what to train, how to train it and the why behind it. It’s not as cryptic as you might think.

Training takes time. You will see and feel the changes in about two or three weeks. Your intimate partner should see those changes in about four to five weeks. By the time the bathing suits go on, your core should be plenty hard and shredded. 

The information below is applicable whether you are in middle school, high school, college, or on into retirement. The one thing I will caution you about is the bicycle crunches. While I do enjoy them for their quick and dramatic results, there are times when the twisting motion proves to be too much for my lower back. This rotation sometimes twists or pulls a vertebra out of place. 

My point being, do the bicycle crunches slowly and with good control. Speeding up to "get more repetitions, man" is a sure way to an injury.

Please, check with your doctor prior to trying anything new or changing up your program. For us older folk, we need to be certain that we are not making our physician go gray prematurely. 

Of course, you will want to be assured of the efficacy of the routines included. I put these together to be effective and efficient. I train in the martial arts with kids a little more than half my age. I do get hit and kicked. Probably more than should happen, but my midsection has always been able to take the impacts. As far as I am concerned, the routines work.

Give them a try for eight to 12 weeks, three or four times a week. You will need to do three sets to failure on each set.

Have fun.

Train smart.

Train hard.

Your Core Muscles

            Your core is more than the “six-pack,”  the Rectus Abdominus. Included are the obliques, just beneath the “love handles.” These muscles form a girdle that, when properly engaged and trained, lift and pull in. This action reduces the waistline.

            An often-overlooked segment in training the core is the back, the erector spinae. These are the straps of thick muscle that parallel and run the length of the spine. Training these muscles is important for several reasons, but we will consider two. First, a strong posture brings a pain-free back. Second, keeping these muscles strong prevents a painful muscular imbalance in the hips that comes from only training the abdominals.
           

Training Your Core Muscles

            Time is a commodity that is at a minimum for most of us. The two routines below are designed to hit the core muscles completely and quickly. Both routines can be done just about anywhere and anytime, no equipment needed.

            Workout 1:

1)     Back Bridge – lay on your back, bend your legs at the knees, place your feet flat on the floor near your buttocks. Lift your body so that your feet, shoulders, head, and arms are on the floor and your body is in a straight line from your shoulders to knees. Hold for two seconds, relax. Repeat for 10 to 12 repetitions for three sets with a two-minute rest between sets.

2)      Front Plank – elbows and forearms on the floor with your elbows beneath your shoulders. Lift your body up so that it is in a straight line from shoulders to ankles. Hold for 15 to 60 seconds, repeat it for two to four repetitions in one set.

3)      Side Plank – Support your weight on your right or left forearm with your shoulder directly over your elbow and your feet stacked one on top of the other. Keep your body straight and in full alignment from shoulders to ankles. Hold this for 15 to 60 seconds. Repeat it for two to four repetitions in one set. Repeat on the other side.

Workout 2:

1)      Bicycle Crunches – from a position of lying on your back bring your shoulders and knees up so that you are in a V-Seat. You can keep your legs straight to increase the intensity or bend your legs at the knees. Your hands will be near your ears, but not holding onto your head, pulling against your head has proven to cause neck injuries. Bring the opposite elbow and knee together to touch above your midsection. Your right elbow will touch your left knee, left elbow to right knee, and back and forth. Keep this up at a moderate pace with good form until you can no longer hold proper form. Repeat for three sets. If the repetitions are easy then lean further back so that more of your mid-back is on the floor.

2)      Superman – Lay on your stomach. Slowly contract the muscles along your spine and lift your head, shoulders, arms, and legs simultaneously as high as possible, hold for two seconds, lower and repeat for 10 to 12 repetitions. Repeat for three sets.