Core stability and core strengthening exercises are a much overlooked, but vital, part of a comprehensive workout routine and back health maintenance.
In everyday life, we are constantly twisting, turning and bending. We sit for long periods of time each day. All of that action (even just sitting) demands that our core muscles are in good shape to support our spine and internal organs. Once we start to slack off in our efforts to maintain core stability, our back begins to hurt, bending over becomes a chore, and in general life just becomes more and more miserable the longer we let it go.
And in the weightroom, if we ever get there, we are at risk for straining the low back with every move we make.
So what are some good core strengthening exercises?
* Pilates. You can do any Pilates workout and you will come out ahead. I’ve used Pilates for years to keep the old middle tight and strong. Pilates has a sort of “girls only” reputation for some reason, but take it from me, guys; this is serious exercise.
* The Farmer’s Walk. This is really a whole body exercise, but your core will work real hard, as will your back, legs, arms and hands. Just go pick up two very heavy dumbbells, and carry them over to the other side of the room and back again. Maybe another time. Your core will work overtime to keep you balanced and stable.
* The Wood Chopper. Take a medicine ball, hold it in both hands over your head and to one side, and swing it down diagonally toward your feet on the opposite side. Bend your knees and hips and use your legs to get to the bottom point, and then lift back up to the starting point. Do several, and then switch sides.
* Saxon Bends. Tough stuff here. Take that medicine ball again, or a weight plate, and standing, hold it over your head at arms’ length. Now sway over to one side, and back over to the other side. Back to center is one rep. Be sure not to bend forward or backward to protect your back, and keep the abs tight at all times.
You can use these exercises as either a great warmup or cooldown (sort of) for your regular weight training routine. Or, why not devote a whole workout to core strengthening exercises from time to time; the change will do you good.