Reminisce for a minute with me here. When was the first time you heard the word “core?” To be honest, I think it’s still a relatively new term, I could be wrong. I first heard the word CORE back in 2004 when I received my ACE Personal Training Certification. Before that (in college) I was all about the abs of steel videos. Okay and maybe some buns of steel too. The kiwi was keen on Richard Simmons Videos. Ha! I kid.. kinda.
But let’s get serious, CORE moves are important, SUPER important! And CORE workouts are more than just crunches and ab work. The core is basically the trunk of the body yet it provides balance and functional strength for the whole body. You can work your core by doing push ups, pull ups, squats, burpees, planks, yoga, etc.
And did you know that you can work your core while running, swimming, and cycling too? (Hello runner’s abs!) But in order to do so, you have to make sure you are focusing on engaging those muscles and keeping everything else in proper form.
When we get tired, our form slacks and our core is no longer engaged. When our form is correct, it’s easier to engage the core muscles to build strength. Does that make sense?
Now, let’s talk about my trick. When I teach spin, I often involve CORE with it. At first I have a few people (mainly men, haha) complain, but once they start to see/feel a strength increase in their core muscles, they are more determined to CONTINUE to WORK those muscles.
So in order to keep those core muscles engaged during spin, I break up the class into 3-4 parts. First, we check our posture on the bike.
Upper Body relaxed
Seat at hip height
No knees rotating over toes
Look forward not down.
Enough tension on the bike, no bouncing in saddle.
Next we get out sweat on.
And if they want more CORE at then end, we often incorporate this move. 3 sets of 15.
Well, there you have it. A pretty MARVELOUS Move it Monday.
Do you engage your core during cardio sessions?
If not, try to focus on it the next time you step out to sweat. Then report back.