The 'Core' of Safe Activity

Who felt a little teased with that 70 degree weather we had a couple weeks ago? I had all of my shorts out and ready to go. Well... it is only really April. But that very warm weather isn't that far away and as it approaches, many people like to participate in outdoor sports  — running, biking, soccer, baseball and other activities normally associated with summer fun.

However, it's pretty well documented in the fitness industry that before we start any intense physical activity, it is important to make sure our bodies are prepared for the exertion, especially if we have not worked out regularly in a while.

Every spring, I see the same scenario: people who have been idle all winter or never exercised before start training or playing sports without proper preparation. Then they spend their summer months with muscle strains, ligament injuries, backaches and other pains.

The best way to prevent these injuries is by strengthening and stabilizing the muscle groups that are most used during exercise... namely the core. When most people hear the word "core" they think simply of the stomach, or abs. But the core is so much more than that. It's everything that controls torso stability such as pelvis, hip flexors and lower back. We refer to these muscles as our ‘core’ because they are very important to our overall body strength, power, flexibility, stability alignment and posture.

The most effective means to bolster all those essential muscles that are put through the paces during strenuous workouts are core exercises.

Strong core muscles will provide a supportive mechanism that will help reduce your risks of back injury, while improving your balance and overall performance. Every sport and physical activity depends on a stable and strong core.

Virtually any move where one keeps the spine stable — meaning to resist twisting, rotating, flexing or extending the spine — could be considered to be core boosters. The good thing about core exercises is that they don’t require complicated or expensive equipment — just a resistance band and a stability ball.

You can start with simple but very effective exercises such as planks or mountain climbers. Once you build your core strength and stamina, you can progress to more sets and reps as well as more advanced variations of these moves such as side planks, stability ball planks, and cross-body mountain climbers. 

Here are two examples of what a beginner core program would look like:

Workout A
A1) Stability Ball Crunch (2x10)
A2) Mountain Climber (2x8 per side)
B1) Bird Dog (2x6 per side)
B2) Plank (2x30 seconds)

Workout B
A1) Stability Ball Crunch (2x12)
A2) Hip Extension (2x20)
B1) Stability Ball Jackknife (2x8)
B2) Mountain Climber (2x10 per side)

• You can start by performing these core workouts up to 3 times per week. Alternate between workout A & B.
• Each pair of exercises constitutes a “Superset.” In each Superset, do one set of the first exercise followed immediately by the next (i.e. A1 & A2).
• Rest 1 minute after completing the exercises in the Superset (i.e. after A1 & A2) and then repeat the Superset.
• These workouts can be done after resistance training, before cardio, or on non-training days.
• It's important to learn how to do each exercise correctly. Do not assume you can do so on your own. It is always better to get proper coaching before tackling any exercise program.

And as important as directly working the core is, I would be remiss if I didn't tell you that it is equally important to train all of the major muscle groups. The great thing is that if the right exercises are chosen when training these other muscle groups, you will end up stimulating a higher degree of core development through utilizing integrated core stabilization. Any fitness professional can show you the most effective exercises and progressions for you.

The thing to remember before you hit a field, track, or bike path this spring is to injury-proof your body. In any physical activity, safety should be your top priority. And keeping it safe means you will be able to continue to have fun in the outdoors all summer long!

Anyone who wants help strengthening their core can contact me below in the comment box, through my website, or email me: jim@jamescipriani.com.