Train Your Gymnastic Core: Stability, Rotation, and Bowing
The first thing you need to do is to have a good understanding of your body. You will learn more if you understand what it does and why it works the way it does. When you are able to identify these things, then you can start working with them. If not, then don’t worry about it! Just keep reading…
What Is A Good Core?
A good core is one that allows you to perform at your best. That’s right, it doesn’t matter if you’re a professional athlete or just starting out. All of us need to develop our core strength so that we can move freely throughout our bodies without any pain.
So let me ask you this: Do you ever feel like something isn’t quite right when performing certain activities? For example, do you ever get dizzy while walking down the street? Or maybe you experience backache after doing some simple tasks?
These are all signs that you aren’t developing your core properly.
You might think that you would be able to overcome these symptoms by simply spending time strengthening other parts of your body, but this won’t work either. First off, those other muscles are going to suffer from lack of use too. Second of all, if you don’t fix your core you’ll just end up hurting yourself in another way.
So in order to be the best you can be, you need to build up your core. You need to learn the right techniques and exercises to make sure everything works properly together. This is especially important for people that are very active, such as athletes and dancers. But it’s really important for everyone!
Are You Ready To Get Started?
If you’re really serious about developing your core, then I have some great news for you! That’s because I’ve created the ultimate solution for gaining a strong and healthy midsection. It’s called the Core Blueprint System, and in it I cover all the aspects of proper core development. This includes diet, exercise, and other factors that influence core strength and stability. Plus, you’ll also get a custom training program designed to meet your specific needs!
So what are you waiting for?
You can get started right now by simply clicking the link below!
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The Complete Lower Body Workout Routine At A Discount!
This routine uses a wide range of exercises to blast your entire lower body. You’ll be focusing on the hamstrings, glutes, quads, and calves to get them in top form. You will need dumbbells for most of these exercises (lunges can be done with or without). Print This Out | Bookmark It!
This routine can be performed 2-3 times per week on non-consecutive days. It is split up into four separate workouts which are to be performed in the order listed. Rest one minute after each workout before starting the next one.
Start of with the Basic Calf Routine:
1A) Donkey Calf Raises – 4 sets of 15-20 reps
1B) Standing Calf Raises – 4 sets of 15-20 reps
Move on to the Dumbbell Workout:
2A) Dumbbell Lunges – 4 sets of 15-20 reps per leg
2B) Dumbbell Step Ups – 4 sets of 15-20 reps per leg
Finish off with the Barbell Workout:
3A) Barbell Squats – 4 sets of 15-20 reps
3B) Barbell Stiff Leg Deadlifts – 4 sets of 15-20 reps
End the routine with the Leg Extension and Curl: (to be done with 1 leg at a time to focus on each hamstrings and quads individually)
4A) Single Leg Extensions – 4 sets of 20 reps per leg
4B) Single Leg Curls – 4 sets of 20 reps per leg
The Workout Details:
1A) Donkey Calf Raises
What You Will Need: Nothing
Stand on a step (or box) so that the top of your heel is just below the edge. Place most of your weight onto your heels, and not on the ball of your feet. Unlike most calf raises which should be done slowly, you will do these fast, as this is an explosive movement.
Again, do not bounce at the bottom of the movement or you will risk injury.
Tips: Keep your shoulders straight and your upper body still at all times, moving only from the hips. Also, take a quick pause after each rep before going back down again. This helps with balance.
1B) Standing Calf Raises
What You Will Need: Nothing
Stand facing a ledge (or anything you can rest the front of your feet on). You can place your hands on your hips or on the ledge in front of you for balance. Unlike 1A) don’t pause at the bottom of the movement, just go right back up.
Tips: Keep your body straight and move from the hips. Also, if balancing becomes an issue you can slightly bend your knees, but make sure that you do not bounce.
2A) Dumbbell Lunges
What You Will Need: 2 Dumbbells
Holding 2 dumbbells at your sides, stand with your feet together. Take a large step forward with your left foot, and slowly lower your body until your front knee is bent to a 90 degree angle. Do not let the knee go past the toes, as you could injure the knee. Return to the starting position, and repeat with the opposite leg.
Tips: Bend both knees when lowering the weight. Keep the back leg straight when going back to the starting position to put all of your body’s weight on that leg.
2B) Dumbbell Step Ups
What You Will Need: 2 Dumbbells
Place a bench or box under a sturdy table, and make sure that it is secure. Hold a dumbbell in each hand, and place the side of your right foot on the top of the bench. Keeping the knee of your left leg slightly bent to keep most of your weight on the ball of the foot, lift yourself up until you are standing on the bench with your right foot. Using your left foot, step up onto the table. Step down with that foot, and return to the starting position.
After completing the required number of reps on that side, switch legs and repeat the process using the other foot.
Tips: The knee of the working leg should be kept slightly bent throughout the movement to minimize stress on the knee joint. Also, do not let the heel of the foot that is on the bench touch the ground during any part of this exercise.
3A) Barbell Squats
What You Will Need: Barbell, Weight Plates
Place the barbell across the back of your shoulders and grasp it tightly with an overhand grip. Position your feet shoulder-width apart, with your toes pointing slightly outward. Slowly lower your body by bending the knees and hips as if you were sitting in a chair. Go as low as you can without losing the natural arch in your lower back. The top of the thighs should be at least parallel to the floor.
Push through your heels to return to the starting position.
Tips: Keep your head up and your back straight throughout the movement.
Sources & references used in this article:
Core stability exercises for low back pain in athletes: a systematic review of the literature by KJ Stuber, P Bruno, S Sajko… – Clinical Journal of Sport …, 2014 – journals.lww.com
Spin axis weighted bowling ball by CM Salvino – US Patent 5,058,901, 1991 – Google Patents
Core training: Evidence translating to better performance and injury prevention by S McGill – Strength & Conditioning Journal, 2010 – journals.lww.com
Yoga blocks with bow-shaped cross-sections by LU Shin-Chiang – US Patent App. 13/527,590, 2013 – Google Patents
Bowling ball with top weight and ceramic core by PJ Cardinale, KC Whiting, R Wood – US Patent 5,522,774, 1996 – Google Patents
Bowling ball with weight block by WD MacDonald – US Patent 5,462,491, 1995 – Google Patents
On Core Training of Athletic Gymnastics Women Aged 13-15 by Z WEN, X LI – Hubei Sports Science, 2011 – en.cnki.com.cn
Relative hip motion athletic training device and method by JT Medin III – US Patent 8,550,930, 2013 – Google Patents