core

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!!

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.

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.