Holding it Together- Core Strength and Endurance

Muscular strenght and endurance is crucial for the health of our back and body, we all know this but when you think about your core, do you ever think about its importance in helping you run faster? Fatigue less quickly? or swim more efficiently? Well whether you have ever thought about it before or not it does, and it matters.

Your core muscles are what keeps everything together... literally. They help coordinate movements of upper and lower body, they control postural positions while in motion, and they can improve your efficiency, speed, strength and performance. In short if you have a strong core you will be able to perform better and if you don't well... things don't go as smoothly for you.

How It Works

So every muscle has the ability to adapt to stress from stimuli. Meaning if you exercise(stress/stimuli) your muscles will adapt appropriately. When it comes to running, biking, and swimming we want our core muscles to be able to endure prolonged stress, just like we do our legs or arms. While we will build some strength and endurance in the muscles of our core simply through running, biking and swimming, it may not be enough alone to really improve our efficiency and well being. Supplementing your workouts with core exercises can really help you improve a lot more  in the performance improvement area.

So here are the muscles as well as some exercises for each that you can do to help strengthen those week points. I have only included exercise names, please use the internet to find instructions on how to perform the given exercises. Or you can e-mail me to set up a training meeting @ coach.beckyblack@gmail.com

The Muscles at Work

Erector Spinae

These muscles run up and down your back attaching to your vertebrae and the pelvis. They are in charge of extension of the back as well as some lateral flexion. These muscles are crucial to the health of your back as well as to your sport performance. They help to hold your postural position while biking, the forward lean during your run, and they help to lift your body on top of the water during swimming.

Exercises to use:

Superman

Quadrupped

Dead lifts

Back Extensions (any variation)





Trapezius and Rhomboids

The trapezius and Rhomboid muscles are primarily responsible for pulling back your shoulder blades and shoulders back and keeping you from that forward slouched position I know you're doing right now as you read this.

While running or swimming, good posture is having your chest stick out just a little bit and your shoulders either neutral or slightly pulled back. In biking your goal is to balance the forward pull of the chest muscles. If these muscles are not strong odds are as you run you will start to feel a lot of tightness, irritation, and even cramping between the shoulder blades as they try to compensate for the overly tight pectoral muscles.

Exercises to use:

Rows (of any variation)

Shoulder Blade Push Ups

Reverse Fly (any variation is good)

Internal & External Obliques

These muscle fibers run at an angle along from back to front and front to back respectively. While running these muscles help coordinate the upper and lower contralateral movements and help keep them synchronized. During swimming, these muscles help your body rotate smoothly and with control as you role from side to side with each stroke. These muscles are important in any side bending activity and help maintain the integrity of the spine.



Exercises to Use:

Side Plank


Side Plank with hip dips to the ground

Russian Twists

Bicycle Crunches

Oblique Crunches (any variation)

Transvers Abdominus

The transverse abdominus muscle is used in posture support for any position. (please see picture above). This muscle is often overlooked but can be strengthened through some of these exercises.


Exercises to Use:

Plank

Plank with leg lifts

The stomach vacuum

Lying

Transverse Pull ins

Back Extensions



Rectus Abdominus

This is the muscle of you probably thought of when you heard the word core or abdominals. Well this is an important muscle as well. It provides core strength and stability along with the other core muscles. This is also the muscle that provides that "6 pack" look when its strong and toned. It helps in biking, running and swimming in both postural support.

I'm sure you can think of at least 10 exercises that can work this muscle. However, here are a few fun ones to try.

Exercises to Use:

Pikes on Swiss Ball

Crunches on ball or disc

Reverse Crunches

Hanging Crunch

V-Ups

Rope Climber

Dead Bug

Training Recommendations

For Stomach Muscles - exercise each group at least 3x's per week for at least 3 sets of 20+ reps. Add weight slowly maintaining 20+ reps/set. Be careful how you add weight and never put yourself in a compromising position. In the beginning give yourself a day or two off in between. Once you build up strength and stamina you can work out every day.

Lower Back Muscles (including erector Spinae)- start with body weight of around 3-4 sets with 15-20 reps per set to start 2-3x's a week. Before you add weight increasing the frequency (meaning increase the number of days you use these exercises per week). Take 2-3 days off between exercising theses muscles.

Upper Back Muscles- start at a weight that allows you to complete 3 sets of 12-15 reps. You should feel fairly fatigued at the end of the set and very fatigued at the end of 3 sets. This would correspond with a weight that is about 65-80% of the max you could lift one time. As with the other exercises start with 2-3x's a week with at least 48 hours in between.

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