New Rule # 1 of Lifting for Ladies
How to use the Core in every Exercise Ladies
Have you heard the term "core training" Ladies? I'm sure you have many times by now. I think it went from "cool, cutting-edge idea" to cliche' in record time. Now "core training" is an absolute must. You probably already know that it's a more sophisticated approach tp working your middle body than traditional "ab workouts," which could more accurately be called "bunches of crunches." The "core" includes all the abdominal muscles, along with the muscles in your lower back, hips, pelvis, and upper thighs. The beauty of core training, as a concept, is that it views your body systematically. Rather than creating artificial separations between "abs" and everything else (not to mention the mostly fictitious "upper abs" and "lower abs"), it starts with the idea that all muscles involved in moving or protecting your spine and pelvis are united in purpose. Thus, they should be trained as a unit.
Core training, as practiced, pulls in elements from many different disciplines:
Yoga, which helps you master balance and stability through your body's most extreme ranges of motion. You can't have any weak links in the movement chain, so by default you work your midbody area and develop its strength and endurance systematically.
Pilates, which started as rehabilitation exercises for injured dancers and put particular emphasis on what we now call the core. (Joseph Pilates, who created the exercise system, called it the "powerhouse.")
Physical theraphy, from which we got the idea of using Swiss balls for targeted exercises. ( They're also called stability, balance, or physioballs.)
Strength and conditioning, which provided the idea of using resistance on twisting exercises, including the ones that I use in my Medical Exercise programs.
Research into back pain and spine injuries. Mcgill has developed and promoted the idea that it's the endurance of the midbody muscles , rather than their strength or flexibility, that helps prevent back pain. You've probably done plank exercises ladies (if you haven't, you'll do them in the New Rules for Lifting Ladies workouts), which are a good example of an endurance-building drill.
If you notice that Bodybuilding is missing you would be correct!
The modern concept of core training is in and Bodybuilding is out. This concept minimizes or eliminates the idea of visible six-packed thick abs by doing endless series of crunches, and ab routines and more. No more clinging to the ghost of ab workouts in the past. Stay focused on a more systematic, and core disciplined approach then you'll watch your core get the lean, trimmed, lines all of us ladies love.
Have a healthy and happy day Health and Fitness Friends!
References: New Rules of Lifting for Women, Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove
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