Core Activation

The Core is best strengthened in the standing, kneeling or unstable
sitting position (like that found on a fitness ball). Multidirectional
movements are more effective at helping the Core muscles activate in the
proper sequence and at the correct time. Exercises performed on the floor
for Core strengthening are less effective because the important
proprioception (signals) from the feet are not involved. These foot signals
are crucial for the proper timing of the muscular contractions. Proper
function of the Core is also dependent on breathing.

The Importance of Breathing

The proper function of the Core is tied to the breathing cycle though the
diaphragm. During lifting or any other exertional movement, the properly timed
out-breath helps to raise the diaphragm. Breathing synchronizes the diaphragm
with the other muscle of the Core resulting in stabilization of the spine
and pelvis. Lack of or backwards breathing robs the Core of one of its key
muscular components. Improper breathing will also raise blood pressure and
reduce oxygen transfer in the lungs placing unhealthy stress on the heart
and vascular system.

Getting the Most From Your Core

Getting proper stabilization of the spine and pelvis is as much a timing
event as it is an issue of strength. Training the Core to perform like you
would use it in real life is the best way to maximize performance. That
means a majority of your Core exercises should be movement based and
multidirectional. The intensity of each exercise will depend upon your
conditioning and ability to control your body movements. Here are three
Core exercises that will work magic on your body.

Plank (also called Bridge)

Lie on the floor face down like you are going to perform a push-up. Instead
of your hands being on the floor, place your upper body weight on your
elbows and forearms. Now with the upper body weight on your elbows and
forearms, get on your toes and lift your hips until your body is perfectly
parallel to the floor. Hold this position for up to 3 minutes (beginners may
need to start at 30 seconds). Be sure to breathe regularly during the
entire time. Do not let your hips sag at any
time during the hold.

Walking Lunge with Single Arm Press

Start with a single dumbbell you can handle comfortably. Place the
dumbbell next to your shoulder. Start your walking lunge by taking a bigger
than normal step forward. Once you have your balance, press the weight
above your head as you breathe out. Return the weight to the starting
position and then take your next step and repeat the arm press. Once you
have done six or eight with one hand do the same number with your other

hand.

Walkout on the Fitness Ball

Start by lying face down on a fitness ball with your hands and feet
touching the ground. Walk your hands forward away from the ball letting
your feet leave the floor. Make sure to keep your back and legs straight as
you continue to walk forward. Go as far as you can without falling off or
until your feet touch the back of the ball. Make sure to keep your hips
elevated and back straight all the time. Walk your hands back towards the
ball making sure to keep your legs straight and feet off the ground.