Rice Fitness Center Archive

Welcome to the Rice Fitness Center and Fit Tips Archive, Fitness Programs' home base for quick and informative reads on fitness information.

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The Core

What are the core muscle groups?

Many people believe that the core includes only the abdominals; however, this is not true. The core consists of the abdominals (rectus abdominis, transversus abdominis, internal and external obliques), the muscles of the hips, buttocks, inner thighs, and back.

Why is core strength so important?

These muscles help to hold the torso in alignment. Core- strengthening exercises often relieve various aches and pains, due to weak muscles and poor posture. They also help to improve balance and torso stability needed for peak sport performance. Strengthening your core will allow your body to efficiently transfer force from the lower to the upper body and back again, thus ensuring that no exerted force is wasted through unneeded movements.

What exercises will strengthen my core?

There are many ways to add core training to your exercise program. Some people prefer to take special core training classes (such as Absolution here at the Rec), while others may prefer Pilates, yoga, martial arts, or other dance forms that extensively work on core strength. To maximize your results, core training should be an integral part of an exercise program that includes aerobic exercise, strength training, and stretching. For you "hard core" people out there, "Around the World" is an advanced program that targets all of your core muscles. If you have never done core work before, you may consider doing basic crunches before stepping up to this workout.

"Around the World"

There are 15 different core techniques to this routine - 3 for each side (the front goes twice). You'll start by selecting your interval. The total number of reps you will do in this routine is based upon the number you choose here x 15. So, if you select 25 then you will be doing 15 X 25 = 375 reps. For beginners I'd choose 10, intermediate 15, advanced 20-25, Elite 25-35. At the end, lie on your stomach for 2-3 minutes and gently come up into a cobra position to stretch your stomach muscles. Make this a part of your workout routine twice a week, and you'll be amazed at how much stronger you will feel.

1. Standard Crunch - Think about a string attached to your belly button and running through your body pulling your stomach towards the floor. 2. Knee-Up Crunches - Start in the same position as you did for the standard crunch. Focus on keeping the small of your back against the floor as you raise your knees in the air.
3. Hip lifts - Keep your legs straight and don't let them rock back as your lift your hips.
4. Oblique crunches - You should feel your ribs pressing pinching into your side. Try not to fold forward, but rather bend up trying to get your elbow to touch your feet.
5. Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. Your hips should just touch (but not rest on) the ground.
6. Oblique Leg Extensions - This not only works your obliques, but should also engage your piriformis and hip flexor as well. Don't let your leg touch the ground, and when the leg is fully extended your butt should be tightly squeezed rotating your leg out ever so slightly (this is the piriformis part).	Start: Finish:
7. Supermans - Alternate raising your right arm with your left leg, and vice versa. Each side counts as 1/2 of a rep. Your stomach muscles should be engaged when you lift up. Think about your arm and leg not only being pulled up, but also out. Hold it at the top for 2 seconds.
8. Bridged Leg Lifts - Each leg counts as 1/2 of a rep. Keep your butt down. You don't need to lift your legs super high.
9. Push-ups - Keep your head raised and looking forward, and your body in a perfect horizontal plane. Your elbows should bend back, not out to the side.
10, 11, 12.- Repeat steps 4, 5, and 6, but do the other side.
13. Heel Touches - Each heel touch counts as 1/2 of a rep. Keep your shoulder blades off the ground, remember to breathe, and make sure your feet are far enough away from you that you have to really reach to touch the heel.	Start: Finish:
14. Bicycle Crunches - Each leg counts as 1/2 of a rep. Each twist w/ leg extension should take you long enough to say "one one thousand" to yourself, no faster. Try to keep your shoulder blades off the ground.
15. Half Up Twists - Sit up, put your hands on top of your knees and then lean back until your arms are straight. Cross your arms in front of you (each hand holding an elbow) and start twisting. Each side counts as 1/2 of a rep.	Start: Finish: