Core Techniques
posted by Tyler Duckworth on Thursday, November 06, 2008 Some of the most exciting exercises out there, are the ones you don't even need a gym to do! With that being said, I'd like to introduce some Core Training Techniques to strengthen your core and allow yourself that six-pack you've always dreamed of. We'll start out with some simple planks and iso-metric holds, and build our way to more complicated movements and positions.
A great place to start is with the "High Plank". In this position, remember to keep your elbows and shoulders and wrists in alignment. A gentle but consistent slope will be created in this position. Remember, at no point in this position should their be an "droopy" areas, that is to suggest that any area in the lumbar region of your back that isn't completely engaged will put incredible pressure on your lower back, and this is NOT a good thing. Keep it straight, as if a ball could easily roll from your shoulder down to your ankle. Keep your shoulders relaxed and not elevated. Hold this position for at least 60 seconds. If you find yourself shaking, that means the stability in your core could use some work! Don't worry, we're all in the same boat! Shake it Baby, Shake!
Pushing your hips directly up, the next position after the high plank is the old yoga stalwart, Downward Dog. This is a great way to loosen up your shoulders while stretching out your lower back. In this position you'll also notice the lengthening of your hamstrings and calves. Take time to push your left and right heel into the mat or floor to really take advantage of this stretch.
Bringing your hips back towards the floor, keep your upper torso upright, using your shoulders and triceps to stabilize this hold. This position, known as the cobra, will allow for a fantastic stretch all throughout your abdominal region, as well as your lower back. Be deliberate and controlled in your movement back towards the mat.
From Cobra, slowly push your body back, dropping your knees to the mat and allowing for strong stretch throughout your lower back. This will also allow for your shoulders to take a break and relax. Let go of all tension and focus on bringing your focus back to breath control.
