I always thought that my abs and glutes were in decent shape, not to brag or anything. But after suffering a hip injury, and undergoing physical therapy, I would learn the truth: I might look O.K. on the outside, but runners like me are notoriously weak in the core midsection. So, really, is most of the population, for that matter. (Ever wonder why you pulled out your back?)
The core includes the gluteus maximus, a k a butt; the abdominal muscles; hip flexors and abductors; and the illotibial band on the outside of the leg. Keeping them strong will not only improve stability and alignment, but make you less prone to injury (even if you’re biggest athletic endeavor is cleaning out the garage.)
Here are six easy core-strengthening exercises, which can be performed two or three times a week. You will need a comfortable mat and a resistance band; both can be bought inexpensively at a sporting goods store. Optional: leg weights (2 to 5 pounds each).
Pelvic tilts. Lie on your back with your arms to the side, knees bent and feet flat. Draw in your abdominal muscles as you tilt your pelvis back, keeping flat on the ground. It will almost feel like you’re trying to push your belly button into the mat. Hold that position for five seconds, then release. Repeat 15 to 30 times.
Bridges. Loop the resistance band around your legs, bringing it up just above the knees. Lie on your back with knees bent and feet hip-distance apart. Lift up you butt and pelvis, then push your legs outward against the band. Hold for five seconds. Bring legs back in, then lower body. Repeat 15 to 30 times.
Clamshells. Loop the band around your legs, also bringing it just above the knees. Lie on one side with knees bent at a 45-degree angle, legs and ankles stacked together. Slowly move the knees, then the legs apart. Return to original position. It should look like a shell opening and closing. Repeat 15 times. Switch sides.
Bird dogs. Kneel on the floor with your hands firmly placed on the ground, shoulder-length apart. Your back must be straight and your head aligned with your neck and back. Point one arm out straight in front of you and extend the opposite leg to the rear. Hold the position for 10 seconds, then return hands and knees to original position. Repeat movement using the opposite side. Complete 15 sets. Leg weights optional.
Fire hydrants. Like the bird dog, you will also be getting down on the ground on all fours and have your back straight. Lift one leg up, keeping it bent. Move it out to your side until the inside of your thigh is parallel to the ground. It will look like a dog lifting its leg to ... Leg weights optional.
Lateral walk. You’ll first need to find a long enough space, 6 to 8 yards. Loop the resistance band just above your ankles, separate your feet slightly and move your body into a semi-squat. Walk sideways in one direction leading with one leg, using the muscle on the outside of the leg to overcome the resistance of the band. Facing the same direction, repeat the movement using the other leg to lead. Complete five sets.
Nice post Sadie-
ReplyDeleteVery clean and informative. I got a bit lost when you mention some technical terms but overall you explain the exercises well. I liked the injection of humor on the fire hydrant section - just wish you had finished it or gave a humorous allegory. I think if you add just a touch more of humor to this piece you would have a better post. The only thing worse than reading about an exercise is having to perform one. Make it fun if you can. Thanks :-)
Very unique topic! I enjoyed reading this, like Drake said, it was clean in its format and informative. I also like that the topic of the paragraph is bolded and this reminds me of the 'E-How' website (if you ever been on there) and that is a good thing.
ReplyDeleteThank you for teaching me something new and helpful to my core!
I had to go to rehab after I had abdominal surgery and most of it was core strengthening. The therapist told me he could break hockey players with some of these exercises.
ReplyDeleteThey seem so simple until a few sets kick in.
I use the algorithm to emphasize pacing and structure. Each paragraph for each one of your exercises is a little how-to. Some succeed more than others. You threw me when you said kneel on the floor when you meant get down on all fours.
It’s a good reminder to check how well we are reaching the audience. Are we giving them all the information they need? Are we trying to reach the audience in new ways with new metaphors? Are we challenging our ways of understanding with new ideas for the audience?
As I put it in the lecture –everything we write is a how-to-think-like-we-do for the audience. Software applications or apps take it a step further and influence or direct the audience. Apps are extending from books and ideas and articles.
Does that bother the journalist in you? It’s something to recognize and consider.
For example, you could make a core strengthening application. It’s probably been done, but well done? Could you think of a better way to share the information or motivate the audience?
What is the distance between journalism and interactive media? You can’t reach an audience without editing, but when does that editing cross a line?
Good work.