Strengthen your Core in less than 10 minutes a day (without doing a single crunch)
By: Kim Holmes, Personal Trainer and Founder of My Fit Coach
www.myfitcoach.ca
If you follow the fitness industry, you may have noticed that the term "Core Training" gets thrown around a lot. It's the new fitness buzzword. Everybody and their dog wants a stronger core... but usually, they just mean they want a 6 pack. This is a really common misconception and one that I'd like to clear up today. Core training is NOT just about your abs!
So what exactly is core training?
It is a form of strength training that focuses on (Yes) your abdominals, but also lower back, glutes, hips and pelvic floor. I like to think of it as a block from your shoulders to the bottom of your your glutes (your butt), 360 degrees around. Regular strength training of your entire core (not just abs) will not only prevent injury, it will also give you amazing definition in your middle (when combined with healthy eating of course)
Why can't I just do crunches?
Well you CAN if you really want to however I don't really recommend it. In my early days as a Fitness Instructor, I used to bicycle crunch and leg lift with the best of em'. But the truth is that there is too much research out there about why we shouldn’t crunch that I simply can't ignore it anymore.
Dr Stuart McGill, a Professor from the University of Waterloo is one of the world's leading researchers in spine health. His studies conclude that traditional crunches can place up to 3300 newtons (that's the equivalent of 340 kg!! ) of force on your spine. This of course can lead to low back problems such as bulging discs and nerve pain.
In addition to low back issues, crunches can also be particularly problematic for post partum women (read more about the do's and don'ts of Post partum exercise) who have experienced diastasis recti (separation of the abdominal wall) or pelvic floor dysfunction such as leaking or pelvic organ prolapse.
Repeat after me: No more crunches! No one likes doing them anyway!
So what can I do instead?
As a Personal Trainer, I recommend doing exercises that train all the muscles supporting your spine (abs, low back, glutes, hips, pelvic floor) You want to teach these muscles how to brace and support you as you move through your daily life. I'm a big fan of Dr McGill's Big 3 but sometimes you need a little variety.
Here’s a simple (Crunch Free) Core Workout you can do in 10 minutes or less
You can add these to your current workout regime or do these 3 on their own up 2- 3 times a week to build a stronger, leaner core. I recommend starting with 8-10 reps of each and working your way up to 15-20 as you get stronger (and you will!)
In addition to core training, I recommend training your major muscle groups (chest, back, legs and glutes) 2-3 times a week for overall strength. And since I know it can be overwhelming to know what to do, I’ve taken care of all the planning for you.
You can grab your FREE copy of my “5 Days to Fit Jumpstart Program” complete with 5 days of full body/core home workouts to help you lose inches, gain strength and feel your best. It also includes a 5 day Meal Plan to promote fat loss and fight fatigue.
Let’s connect!
Website: www.myfitcoach.ca
Instagram: https://www.instagram.com/myfitcoachkim/
Kim Holmes is a Personal Trainer and the Owner of My Fit Coach. She helps busy Moms take care of their bodies (and minds too) through Online Fitness and Nutrition Programs. As a Mom of two young sons, she understands that you don’t have hours to spend at the gym. Her Online Programs are efficient, fun and most importantly, they make fitness fit into your REAL life.
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.
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