CORE CARDIO; Dynamic stretching works by flexing one group of muscles to stretch the opposite group. Exercises like butt kickers, Frankenstein walks, leg swings or bounding flex and stretch the front and back side of the leg while working movements in the knee, hip and ankle joints.
Any exercise that involves the use of your stomach muscles and back muscles in a coordinated way counts as a core exercise. For example, using free weights while keeping your core stable trains and strengthens many of your muscles, including your core muscles. Classic core exercises stabilize and strengthen your core.
In fact, did you know that there are actually three types of cardio? There are three types of training styles: high-intensity interval training (HIIT), moderate-intensity steady state (MISS) and low-intensity steady state (LISS).
What is a core exercise? Any exercise that involves the use of your stomach muscles and back muscles in a coordinated way counts as a core exercise. For example, using free weights while keeping your core stable trains and strengthens many of your muscles, including your core muscles. Classic core exercises stabilize and strengthen your core.22 Sat, 2022
The core is a group of muscles in the trunk of the body that move and stabilize the spine and pelvis. These muscles include the external and deep abdominal muscles, obliques, back muscles, glutes, and hip flexors. The pelvic floor and diaphragm can also be considered part of the core, as they play a key role in providing support in the abdomen.
The benefits of having a strong core include injury prevention, reduction of back pain, improved lifting mechanics, balance, stability, and posture, as well as improved athletic performance.
One of the most important benefits of a strong core is injury prevention. These injuries can be caused by everyday tasks like shoveling snow, taking out the trash, or reaching into the bottom drawer to get out that pot you rarely use. Maintaining a strong core can help you avoid all types of injuries, including muscle strains, joint sprains, disk protrusions, and even fractured or bruised bones.
Having strong core muscles creates a system of support for your spine. Everyday movements like household chores can cause back pain if this support system can’t meet the demands of those activities. Vacuuming, doing the dishes, mowing the lawn, raking leaves, and even gardening can aggravate your back if you have weak core muscles.
Whether you are someone who experiences back pain from an old injury, your line of work, repetitive movements, or simply sleeping funny one night, a strong core goes a long way in preventing or reducing back pain in day-to-day life.
Having good balance and stability is essential in everyday life. Walking down a set of stairs, getting dressed, or walking on slippery or icy surfaces challenge your balance and stability.
With good core strength, you approach all of life’s obstacles from a place of sturdiness and security, while avoiding injury from slips and falls.
“Stop slouching!” You’ve probably heard this at one point or another in your lifetime. Poor posture is a result of weakened muscles—especially in the core.
Think of your body like a stack of coins. If they are out of alignment, there is more strain to stay upright, but when they are stacked evenly, there is less strain and they are more likely to stay upright.
Strengthening the core muscles improves posture by maintaining the spine’s natural curvature and pelvis’ neutral alignment. With a strong core supporting good posture, your body is in alignment with less strain placed on supporting structures like muscles, ligaments, and disks.
Better posture even makes for easier breathing during exertion. With proper posture, the lungs have more room to expand—and proper breathing mechanics lead to better core stability.
Whether it’s lifting groceries, kids, pets, or Amazon packages, we lift more in our daily lives than we think—not just while working out. When we lift objects, the core provides rigidity to the spine to prevent excessive strain on the muscles, ligaments, and disks. With strong core muscles, you can lift objects more efficiently, reducing the risk of injury.
Pro tip: When lifting objects, hinge at the hips with your knees bent, keeping your core engaged, spine straight, and heels planted. Maintain this proper form and do not curve or arch your back when lifting.
If you play any sort of recreational sport, maintaining a strong core will help you perform at your peak. Athletic movements such as running, jumping, kicking, and dancing all require energy transfer between the upper and lower body that flows through the core. Take kickboxing, for example. When you throw a jab, the majority of the power should be generated in your lower body. With strong core muscles, it allows you to transfer that energy from your lower body into your upper body efficiently.