Diets in Review Blog » core

Top 5 Core Exercises to Prepare for Horseback Riding

Matt — Fri, 17 Jul 2009 15:28:06 +0000

Why is the “core” important for horseback riding? The core is the center of gravity and your body relies on a strong core for proper posture and proper body functioning. The core is made up of your entire body except the upper and lower extremities. The core stabilizes the spine and pelvis while providing a solid foundation of movement for the rest of the body.

So, while your body bounces around in the saddle, your core is working extremely hard to maintain proper posture as well as hold your body upright.

Below are the top five core exercises that will help strengthen and prepare your core for horseback riding. I recommend performing two or three sets of 20 to 30 repetitions. Good Luck!!

Top 5 Core Exercises To Prepare For Horseback Riding

See Matt’s series on horseback riding exercises.

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Top 5 Core Exercises to Prepare for Horseback Riding

The Ultimate Surfing Workout

Matt — Sun, 05 Jul 2009 06:00:55 +0000

I moved to California a little over a month ago and have picked up the hobby of surfing. Surfing requires an extreme amount of core strength, stability, and balance as well as upper and lower body strength. If you have never been surfing, I totally recommend it. It is a great way to get away from the stresses of the world and to enjoy nature at its best.

Of course, safety is a big issue, but if you take a lesson or play it safe you will be more than fine. I also recommend starting with a long board then upgrading to a shorter one once you get better.

Below is a total body workout that I have put together to strengthen the muscles and parts of the body necessary to concur the sport of surfing. I have incorporated several core movements as well as upper and lower body exercises.

The upper body exercises are designed to increase the muscular strength and endurance of the chest, back, shoulders, biceps, and triceps. The lower body exercises are designed to increase the muscular strength and endurance of quads, hamstrings, glutes, hips, and calves (all of which are put to the test during surfing). I recommend performing two or three set of 10 to 20 repetitions. Good luck and enjoy!!

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The Ultimate Surfing Workout

The Golf Workout

Matt — Fri, 03 Jul 2009 06:00:07 +0000

Well, it’s definitely summer time and that means golf season is in full affect. Golf originated in Scotland in the 12th century and has been very popular ever since. I strongly believe that golf is a game of mental toughness, natural ability or skill, and a little bit of luck. I play once or twice a year so I am definitely no expert, but I have trained my share of golfers and have had great success with them.

Below is a workout routine that will help enhance your golf game and will help you drive the ball further than you ever have. The workout focuses on the major muscle groups that play a key role in the golf swing. These muscle groups consist of the core, hamstrings and quads, upper back, shoulders, and the forearms.

The core is used for strength and power while the quads and hamstrings are used to maintain good posture and prevent lower back and knee injuries. The upper back, shoulders, and forearms are used for spine and club control. I recommend performing two or three sets of 20 repetitions to increase muscular strength as well as endurance. Good Luck!!

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The Golf Workout

10 Week Wedding Fitness Plan: Week 7

Matt — Mon, 22 Jun 2009 06:00:26 +0000

Wow, it’s the middle of June already? Does time fly or what? Last week we discussed Olympic lifts/exercises and the importance of proper form and technique. By perfecting these lifts, your technique for easier lifts will be much better. This week we will be taking a trip down Core Stability Blvd.!

Wedding Season Week 7:

“If you think you can or think you can’t; you’re right!!”

Tip: Be sure to drink plenty of water throughout the day and during your workout. Try to avoid sugary sports drinks or high sugar/carbohydrate fruit drinks. These drinks are only necessary when you are working out for extended amounts of time and your electrolytes are depleted, otherwise water is the only necessary fluid to put into your body. Try to intake 80 to 100 ounces a day if you exercise at a moderate to high intensity level.

Week 7 Wedding Fitness Plan (Core Stability Blvd):

Core stability is absolutely huge. I can’t emphasize this enough. Every thing begins and ends with a strong and stable core. I have covered the basics about the core in a previous article so I am not going to go into much detail, but the core consists of your entire front and back sides; not just your abdominal muscles.

Below are my favorite core stability exercises and I recommend performing two or three sets of 20 to 30 repetitions or hold each position for at least 30 seconds if required. Remember to get your cardio (30-60 minutes) in as well. Have fun!

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10 Week Wedding Fitness Plan: Week 7

Top 10 Core Exercises

Matt — Thu, 05 Feb 2009 15:13:39 +0000

What makes up the core? The core is your body’s center of gravity. I have discussed this topic before, but I would like to reiterate the importance of a strong and stable core. The core consists of your abdominal, back, and lower back regions. A strong and stable core is vital for good balance, proper posture, and injury prevention.

A strong and stable core will help to stabilize the muscles involved with balance. These muscle regions consist of the hips, hip flexors, abdominals, and other leg muscles as well.

Proper posture is important for so many reasons, especially the older you get. Back pain, neck pain, and several other forms of pain can result from poor posture over the years.

Injury prevention is another amazing benefit of working the core. Obviously not all injuries can be prevented, but most can be or the severity of the injury can be lessened.

I work my core five to six days a week and recommend working the core as often as possible. I work my core before my actual workout and again after to cool down. For you athletes out there, a strong and stable core is vital for proper technique and helping your body not breakdown from all the contact and extra responsibilities placed on it. Below are some of the exercises you can do to strengthen and stabilize your center of gravity (core). I recommend performing twenty to as many repetitions as you can for two to three sets and as often as you can.

Top 10 Core Exercises

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Top 10 Core Exercises

Top 6 Thanksgiving Day Exercises

Matt — Mon, 17 Nov 2008 17:00:49 +0000

Well, we have a little over a week before Thanksgiving and I cannot wait. I am driving to Michigan to visit some family and more than likely going eat and lay around for a few days. Anybody else doing the same? Today, I am going to discuss a few exercises that you may be able to do while at home for the holidays, since most gyms are likely closed.

I want to focus on the entire body, but my main focus is on the core and getting the heart rate up to help burn off a few of those extra calories. First off, if you are able to get outside, take your family on a walk or hike or even shopping. This will help keep the metabolism kicking rather than lying around all day and watching football like me. If you are stuck inside, hit the stair case for ten to twenty laps up and down. This will also increase that heart rate, but it probably is not as much fun as the outside activities or shopping!!

The five exercises listed below will help increase your muscular strength, muscular endurance, and cardiovascular endurance. Please try and stretch before and after to help increase your flexibility as well. I recommend doing three sets of 20 repetitions.

Top 6 Holiday Exercises For The Home

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Top 6 Thanksgiving Day Exercises

Top 5 Isometric Core Exercises

Matt — Wed, 30 Jul 2008 15:00:05 +0000

Isometric training (static strength training) consist of constant muscle contraction without joint movement. This type of exercise is good for general strength training and rehabilitation. Isometric training is also an excellent way to strengthen muscles without putting too much stress on the joints. This is a another great way to incorporate different exercises into your everyday routine.

Top 5 Isometric Core Exercises

1. Elbow Plank- Hold for 30 seconds to a minute: 2 sets

2. Bent Arm Side Bridge- Hold for 30 seconds to a minute on each side: 2 sets

3. V Sit- Hold for as long as you can: 2 sets

4. Straight Arm Plank- Hold as long as you can: 2 sets

5. Straight Arm Plank On Bosu Ball- Hold as long as you can: 2 sets

See all of Matt’s Top 5 Exercises.

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Top 5 Isometric Core Exercises

Getting to Know the Core

Matt — Thu, 26 Jun 2008 13:48:04 +0000

The “core” consists of several different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis, shoulder, and provide a solid foundation for movement in the extremities (arms and legs). The muscles that make up the “core” are Rectus Abdominis, Erector Spinae, Multifidus, Internal/External Obliques, Transverse Abdominis, Hip Flexors (which consist of several muscles as well), and the Glutes.

Training the muscles of the core corrects postural imbalances that can lead to injuries and the biggest benefit of core training is to develop functional fitness (fitness that is essential to both daily living and regular activities).

See more of Matt’s Fitness Tips, or email him your own questions.

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Getting to Know the Core