Core blimey!!!!
How to get a strong core
Core exercises are an important part of a well-rounded fitness program. Aside from sit ups and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Here is why, along with a few at home handy Mandy tips.
Core exercises will help your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work together and in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, we rely on our core in almost all physical movement.
Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. An example is using free weights in a manner that involves maintaining a stable trunk,this can train and strengthen several of your muscles, including your core muscles. Love the whole body weights work!!
You may also try several specific core exercises to stabilize and strengthen your core. Some examples of core exercises include planks, sit ups and fitness ball exercises.
Core exercises can help tone your abs
Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles. We need it all peeps, aerobic for fat loss, core for strength and stability!
Strong core muscles make it easier to do most physical activities
Strong core muscles make it easier to do many activities, such as swinging a golf club, surfing,sailing,getting a glass from the top shelf and bending down to tie your shoes. Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries. YES injuries! We do not want those thanks.Weak core muscles can also leave you susceptible to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help improve back pain.Wahoo! Winning!
Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a well-rounded fitness program, consider including core exercises in the mix as well. CORE PT at Perfect Fit is becoming a proven and popular addition to pt clients programs.
Whether you’re a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
Come on over to our Facebook page to see what Carole has to say about CORE Personal training.
Handy Mandy’s at home Core Top 4!!
The Bridge. A great daily stabilisation and core muscle activator.
Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.Squeeze leg and pelvic muscles up and on.**3 repetitions.
Superman. Activation and isometric hold of the entire back trunk a wonderful strengthener.
Lay on your front arms up or wide and raised if you have limited rotation. Put your chin down so the neck stays in straight alignment to the spine.Squeeze on your bottom and leg muscles.Raise both arms and chest up whilst also lifting the legs.Hold for 3 slow counts then softly return to the start. *If you find both arms too difficult just alternatively use one. **12 repetitions.
Side Plank. The wonderful side body isometric strengthener.
Lean on your elbow on your side. Open your top to the sky in line with the shoulder arm flat palm facing forward. Feet stacked and legs all squeezed on.Body strong like a plank of wood.Raise the hips off the floor. *If you need to,you can bend the knees and keeping them on the floor still lift the hips until you are ready to advance.**Hold 20-60 seconds each side.
Crunch. This is the abs activator and hold.
Put your feet flat on the wall with shins parallel to the floor with knees bent directly above the hip joint. Place a rolled towel behind the head. Elbows are out wide. Place your back flat on the floor and press your spine down into the floor as you gently curl the neck off the floor maintaining length to also lift off the shoulder blades. Hold for 3 slow counts and return.Repeat.**12 Repetitions.
DON’T Forget the importance of the all important balanced lean eating for the fabulous looking belly you so desire!
MANDY’S RECIPE OF THE MONTH.
EASY ASIAN FLARE OVEN BAKED FISH.
- 4 fish fillets
- 1Tbs sesame seeds
- 2cm Piece Ginger into flat strips tiny slithers
- 1 Med red chilli seeds removed then sliced into thin strips
- 1/3 Cup Soy/Tamari Sauce or **BRAGGS are tamari like amino acids form your health food store
- 1Tbsp white wine vinegar
- Splash sesame oil
- 2 Shallots sliced diagonally to garnish
- Coriander leaves to garnish
METHOD:
- Pre heat oven to 180°C
- Season fish lightly with salt and white pepper
- Bake for 20mins or until fish is cooked through. (Flesh will flake away easily when tested with a fork)
- Place ginger, chilli, soy, vinegar and 2Tbs water in a pan
- Cook on a low heat and remove as soon as ginger and chilli start to soften
- Brown sesame seeds slightly in a pan.
- Place fish on a serving platter and pour over sauce
- Drizzle with a few drops of oil
- Sprinkle sesame seeds
- Garnish with shallots and fresh coriander
**Serve with Asian Cauliflower rice and steamed greens.
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