TIPS FROM A TRAINER | 3 MOVEMENTS TO BUILD YOUR CORE
Summer is in full swing and that means a lot of us are suiting up to relax and unwind by the pool. We talked with Woodside Personal Trainer Nick Massa to give you a few workouts you can try at your next visit to the Club to help give you a strong and defined core so you can feel your best this summer.
For almost all our muscle groups, we use weights to get stronger, tone up or develop more muscle, but when it comes to core movements, many are done without weights. If you’re looking to get the best results – no matter what your goal is – try incorporating weighted core movements into your routine. Below are three exercises you can add to your routine that will help strengthen and tighten your core. Plus, you can continue to build up to higher weights over time.
To get the most out of these core exercises, as well as non-core exercises like the squat and deadlift, it is important to brace properly before you start. To brace, first take a deep breath of air and use that air to fill/push your abdomen out and keep that air and pressure in your core. Think about how you’d react to getting punched in the gut – the core expands, tightens, and resists force. If you’ve ever been told to “tighten your core,” this is it. Then, proceed with your exercise.
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PLANK
It’s classic for a reason — planks are an exercise that forces your body to brace effectively. While planking, tuck your rib cage down and extend your hips by squeezing your glutes together. Then, extend your knees by flexing your quads. Placing weight on your lower back trains your core to counterbalance stress on your spine. Once you can hold this position for 30 seconds increase the weight until you reach 30 seconds again and gradually build to higher weights over time.
FARMER’S CARRY
This full body stability exercise requires your core to stabilize your body with every step. Keep your rib cage stacked directly above your pelvis, chest high, shoulders back and let the weight pull your shoulders down and begin to walk. To make it even harder and to isolate your obliques, only carry weight in one hand. Push your core out and brace as you carry the weight – if you don’t feel it, try increasing the weight by 5-10lbs or lifting one arm as you walk. Start with 3-4 sets of 20 foot walks and slowly build weight and reps over time.
PALLOF PRESS
