Brad ' One Punch' PickettCore stability
Core Stability by Sol Gilbert
Welcome to the first of many topics we are going to be covering, allowing your life in Action Sports to be much more enjoyable.
In this edition, we are covering "Core Stability" and the importance of paying specific attention to this area.
In simple terms, ‘the core’ is a reference to the abdominal muscles. The abdominal muscles pay a huge part in everything we do.
The core muscles make it possible for us to stand upright and move on two feet.
These muscles are integral to all controlled movements, ability to balance, transference of energy, shifting of body weight and allow you to move in any direction in a controlled manner.
A strong core distributes the stresses of any weight-bearing sports or exercises and also helps protect the back from any injuries.
OK, so that’s a brief overview of the core and its role within the body. Let’s now look at some specific exercises to strengthen this group of key muscles.
I have always found that bad balance is normally due to a weak core. So core stability training is key to your daily workouts. An ideal way to train your core is to use a fit ball and vary your exercises. Here are some great ones I use during training that will get you going in the right direction.
1. Sit on the ball and lift one leg up towards your opposite elbow. As your knee touches your elbow, take the leg back down to the floor and then work the opposite side. Perform this really slow for about 5 reps on each side.
2. Put one knee on the ball and one foot on the floor to get you initial balance. Very slowly take your foot off the floor, so both of your knees are on the ball. Once you are stable, get someone to throw a tennis ball at you. Your aim is to catch the ball and throw it back. Perform this for a duration of 1 minute before taking a 15 second rest. Then perform again for 2 more rounds.
TRY IT. LOG IT.. BEAT IT!!This never fails to keep you pushing and achieving more from your training.
Core Stability work doesn't have to just involve a Fit Ball. Here are 2 ways you can train your core by carrying on with your day to day duties.
1. When you are carrying your shopping home, carry your bags in one arm, suck in your abs and stay upright. The opposite side of your body will now be working really hard to compensate for the extra weight on the opposite side. When you get to the end of the road, swap your bags over to your opposite arm. This will work each side of the body and ensure you have a balanced core. Remember, what you do to one side of the body, always do to the other
2. When you brush your teeth in the morning, raise your right leg and balance on the left leg for the whole duration (roughly 2 minutes). In the evening do the same but on the right leg. Another fun drill that helps maintain a strong core and something that can be easily included in your day to day activities.
Good luck, if you need any more help just drop me a line...see you next issue.
Sol Gilbert Ultimate Training
"Push Yourself"
www.solgilbert.com
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