Tuesday, December 11, 2007

Core Strengthening Exercises

You need to make sure that you have a strong core, so that it can support the rest of your body. I remember one of my old Rugby coaches showing me some important core strengthening exercises, which apparently all professional rugby players do.

There were four main exercises which worked the sides, front and back of the core. One, which you might know, is called the bridge and the rest are different variations – I will explain in more detail soon.

Ok, well first up I will explain the four core strengthening exercises my coach taught me.

  1. Lie on your stomach, and hold yourself up with only your toes and forearms (from elbow to hands) touching the ground. Almost like a push up position on you elbows. MAKE SURE THAT YOUR BACK IS STRAIGHT! I personally think that you should aim to keep it there for around three minutes without changing.
  2. Do the same, except lie on your back with only your heels and palms touching the ground (have straight arms). Again I need to stress to you about keeping your body straight. This position should also be held for around three minutes. You should always work the opposing muscles equally.
  3. This time lie on your side, with your arm perpendicular to the body. Hold yourself up with your forearm and outside of your foot touching the ground. Make sure that your elbow is aligned with your shoulder. You should feel the muscles working all the way down the side of your body.
  4. The same as number three, but on the opposing side.

If you need any help with these exercises, then please just post a comment and I’ll get in touch with you.

Cheers,
Alex

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