Bracing your core

So today, I will continue with my more in depth follow up on each of the 20 fitness tips. We will look at tip #2 which talked about 'bracing you core'. I remember when I first read the paragraph, I'll be honest, I was a bit confused. So what is bracing your core?

According to an article I read on livestrong.com which I believe has the best definition "bracing is an important function of the core muscles and is how your muscles work to keep your lumbar or lower spine properly aligned when bending, throwing and lifting." In lamens terms bracing your core helps you to keep proper form during an exercise so you do not injure yourself or your spine.

A weak core can lead your back to injury. Which is why before you start an exercise you should 'brace your core' using bracing exercises. When performing any bracing exercise, avoid holding your breath because that can significantly raise your blood pressure.

Here are a few exercise options that will help strengthen your core and back muscles which will ultimately keep you from injuring yourself during these exercises.

The Plank
To perform the plank, kneel down and place your elbows and forearms on the floor. Walk your feet backward so your weight is supported on your toes and arms only. Hold your core muscles rigid to keep your spine properly aligned. Your heels, knees, hips and shoulders should form a straight line and your shoulders should be over your elbows. Hold this position for as long as you can but without allowing your lower back to become rounded or excessively arched.

Side plank
Side planks target your obliques, rectus abdominus and erector spinea muscles and are an anti-lateral flexion or side bend exercise. Lie on your side and rest your weight on your lowermost arm. With your body straight and your legs extended, lift your legs and hips off the floor so that your weight is supported on your bent arm and feet only. Hold this position for as long as possible. Do not allow your hips to drop toward the floor. If you find your hips drop, reach up toward the ceiling with your free hand. This can help you form a straighter, tighter body position. On completion, rest a moment and then change sides. Try to perform this exercise for the same duration on both sides.

Waiters walk
This exercise is similar to the side planks but is more challenging because the load is held farther away from your base of support and it also involves movement in the form of walking. Take a dumbbell in one hand, swing it up to arms' length and hold it over your head. Lock your shoulder in position and grip the dumbbell tightly. Brace your abs and hold your spine perfectly vertical. Once you have your balance, proceed to walk around your training area. Keep your torso upright at all times. Walk for a predetermined distance or time. On completion, lower the dumbbell, change hands and repeat.

Paloff press
The Paloff press is an anti-rotation bracing exercise that focuses on your obliques. Stand sideways on an adjustable cable machine and hold the handle in both hands. Place your feet shoulder-width apart and hold the handle in front of your chest with your arms bent. Exhale and brace your core. Push the handle away from you and hold it at arms' length for one to two seconds. Keep your torso perfectly rigid and do not rotate at all. Inhale, bend your arms and bring the handle back toward your chest. Repeat for the desired number of repetitions and then turn and face the opposite direction and perform a second set.

Hope that clears that up. I feel a lot more educated on this matter, and feel like I will start taking the proper steps for bracing my core before doing push up, bur-pees, or mountain climbers. Happy exercising!