Getting to the Core

 Snowboarding, and most sports, is very dynamic in movement which requires a great amount of leg strength and that is normally one of the first things we train. However, a lot of people out there neglect their cores, no matter what you are doing, from playing soccer to desk surfing. Check what I have to say about that.

 
Reasons Why You Need To Train Core

1.) You can do it any where – Most core exercises do not require any equipment or a membership to a gym so there are no real excuses not to do core exercises. Anything that involves coordination of ab and back muscles counts as a core exercise.

2.) You will do everything better – Having a strong core will make everything you do better. It is the base for all physical activity, be it swimming or playing golf, and especially snowboarding. This definitely includes everyday life like running to catch a bus or picking up kids. A weak core means being more susceptible to muscle injuries and pain, particularly when if comes to your posture or lower back.

3.) You can reach those fitness goals – Fitness goals can be elusive but you can make them more attainable if you have a great program to get you there. This program should include an array of core exercises to compliment the other exercises in the program. As I mentioned before, core strength will help you be better at anything.

4.) You will improve your balance and stability - Training every piece of your core, not just your abdominal and oblique muscles, but including your pelvis, hips, lower back to work in synchronization will provide your body with greater stabilization. Then you could do stronger dynamic movements or hold static positions for a longer time.

5.) You want to tone that belly – There is a lot of emphases on aerobic activity to lose flab, but you still want that six pack to show once you’ve burned that unwanted layer off. Core exercises will make that toning happen and you will love your mirror again. 

If these reasons have inspired you to get down on some core strength then here are a few of my favourites, just grab some floor space and get to it.

Top Ab Crunch – modified from a traditional sit up

• Start on back, knees bent so feet are flat on the floor, elbows are bent and hands are touching side of head at ear level 
• Lift upper body, while thinking of lifting the chest and chin to the ceiling in a smooth motion by engaging the abdominals and keep the upper back flat 
• Only lift until the top of the mid back is off the ground and then return to the starting position 
• Try 3 sets of 15-20 

Lower Ab Crunch

• Start on back with knees drawn up so knees are close to chest and feet are as close as possible to your bum, hands at your side 
• Use lowers abdominals to rock knees close to your shoulders while keeping your feet close to your bum and shoulders on the floor, then back to the starting position 
• Feel the crunch in your lower abdominals 
•  Try 3 sets of 40- 50 

Superman

• Start on front with arms and legs out stretched in a flying superman position
•  Bring legs and arms as high as possible off the ground and hold for 20 seconds before returning to the starting position 
• Try 3 sets of 20 seconds 

V-Twist  

• Start seated on the ground with knees bent to 45 degrees and feet flat on the ground 
• Twist to one side and reach behind as far as possible and touch the ground then rotate to the other side to reach as far back as possible and touch the ground again. 
• Try 3 sets of 40 touches 

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