by Holly Brucken, AVCA Intern
For this first fitness post, let’s start off by talking about the core. So, why strengthen your core? Strengthening your core can help you improve balance and stability, and therefore can improve your performance in other physical activities and sports (volleyball). Also, many of these exercises can be done from anywhere, without equipment. (One exception is the Oblique Twists, which require a medicine ball).
For this first fitness post, let’s start off by talking about the core. So, why strengthen your core? Strengthening your core can help you improve balance and stability, and therefore can improve your performance in other physical activities and sports (volleyball). Also, many of these exercises can be done from anywhere, without equipment. (One exception is the Oblique Twists, which require a medicine ball).
Here are five great exercises for strengthening the core muscles:
Forward Plank: Start with your knees on the floor and your hands placed out in front of you. Lean forward until your shoulders are parallel to your wrists. Keep your muscles tight and make sure your body is in a straight line. Hold for 30-60 seconds.
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| (photo courtesy blog.bestskinpeel.com) |
Side Plank: Start lying on one side, with your shoulders, knees and feet in a straight line. Slowly raise yourself onto your elbow, and raise your hips off the ground - your body should be straight and evenly lined up, with all of your weight evenly distributed. Hold for 30-60 seconds.
Bicycle Crunches: Lie on the floor with your lower back pressed to the ground. Contract your core muscles. Place your hands so they are gently holding your head, lift your knees to about a 45-degree angle. With your legs, begin a bicycle pedal motion. Alternate touching your elbows to each opposite knee as you twist your torso back and forth.
Superman Exercise: Lie face down on the floor. Stretch your arms above your head. Raise one arm and the opposite leg about five inches off the ground, or as far as is comfortable. Hold and relax, then repeat, alternating arms and legs.
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| photo courtesy rpm-therapy.com |
Oblique Twists: Sit on the floor with your knees bent and place your feet flat against the floor. Sit at about a 45 degrees angle and contract your abdominal muscles. Hold a weight or medicine ball directly in front of you, using both hands. Contract your abs, then twist your torso to one side and touch the medicine ball to the floor. Contract your abs, twist your torso to the other side, and once again touch the medicine ball to the floor.
These are just a few exercises that are great for the core!
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