Hello, Team Fit! For us, January usually comes with fitness resolutions. An integral part of a fit body is a strong core. The core is the area of your body that engages your midsection, sides, and back. #fitnerdalert The core is made of the traverse abdominals, erector back erector spine, obliques, and lower lats. Fitness experts back in the 80s recognized the need to strengthen the core and focussed on abdominal training; by the 90's the scope expanded to include the back and sides as well, and started calling it "core workout."
A strong core is an invaluable asset. The foundation for gaining overall physical strength but also incorporating nutritional health. The core muscles give you better balance, better posture, and it can reduce back pain.
Do you struggle with lower back pain, poor posture, a protruding waistline, or an overall sense of being "unfit" while doing other exercises like cardo? Training your core isn't rocket science. All it needs is targetting exercises to develop, strengthen, and stabilize the engaging muscles at regular intervals. The key is recognizing your fitness level before engaging in any activity that could potentially strain un-trained muscles.
Here are five easy core chores to do at home.
1. Plank
My personal favorite, the plank position, primarily works on the core, but essentially, it engages your entire body, including your glutes, hamstrings, abs, and back. A #fire combination of strength and endurance.
2.Dead Bug
(No insects were harmed during the making of this blog-post)
This one gives me a real buzz (get it)
The Dead Bug will work on your physical and mental core by engaging your mind, legs, and arms to tone your abs.
3.Jackknife
Easy as it sounds, the jackknife will utilize ALL of your core muscles. However, we would recommend doing only a few reps, slowly, making sure you aren't feeling pain in your back or hip flexors. (P.S. hold this position to give your body an advanced core challenge)
4.Rolling Like a Ball
This one came naturally to me in 2020 lol; jokes apart lay on your back, bring your knees to your chest, wrap your arms around your knees and gently rock towards a sitting position and backward to laying down. This one activates your core; focus on your abs as you roll back and forth. Personally, I find it quite soothing.
5. Leg Raise
Work on your lower abdomen, hip flexors, and strengthen your abs with leg raises. These are especially useful for those with a desk job. Leg raises help loosen tight hip flexors.
Some FitTips-
Mix it up; a variety of exercises will target lots of little muscles for overall tone.
While it can be tempting to scroll through Instagram and try to follow along with well-seasoned fitness experts' tips, customizing your fitness level requirements is a must while strengthing the core.
Remember, it's always best to get a go-ahead from your doctor before engaging in any exercise plan.
When you do get the green light, try these exercises.
At Salsa City Studio, we recognize the importance of building a strong core safely and have several classes for you to join virtually or in-person at Salsa City Studio in Troy, Ohio, to accomplish your #fitnessgoals2021 .
C.O.R.E FIT
Core fit focuses not only on building a strong but also on incorporating nutritional health into your fitness regime. With in-studio assessments and more, our classes are a support system to help you make trackable progress. Take the first step to enable your body to change. Join C.O.R.E FIT at Salsa City Studio on Wednesdays and Fridays, from 5.00 A.M. to 5.45 A.M.
If you aren't a morning person (like me), we have plenty of options for you to work on your core in the evenings too.
Barbell Pump
Join in from 5.15 P.M. to 6.00 P.M. on Wednesdays with Mandy Johnston and Fridays with Brandi Kuder. Learn to use a weight plate to work your core, strengthen your abs, and burn fat. Did you know, weight plate exercises are great for building strength while allowing you to move naturally. Target your "need work" spots and challenge your abs with the resistance they need to get to the next level.
While primarily utilizing a barbell and plates, this class will build strength and develop athleticism. Tone your muscles to a choreographed pattern, sculpt and mold your body to create an athletic cut, and build endurance without sacrificing flexibility.
(reservations encouraged)
If you work late and can't make the 5.15 P.M. class, don't crack up, we have the perfect egg'cercise for you.
Barre Intensity
From 6.00 P.M. TO 7.00 P.M. every Wednesday, Join the founder of Salsa City Fitness, Liza Pezzimenti Harbour, for Barre Intensity®.
This workout takes barre classes to the next level, with a specific focus on muscle fatigue and elevated heart rate. We have created an intense and effective one hour, full-body workout using just a ballet barre fused with dance, pilates, and yoga. Get long, lean muscles and perk up with us.
If weekdays aren't your thing, hit it on Saturday from 8.00 A.M. TO 9.00 A.M.
You can also join Barre with Kari Foster, on Mondays from 5.00 P.M. to 6.00 P.M.
Hard-pressed on time? Don't sweat it; we got the sweating covered in Sculpt in 15.
Sculpt in 15
Join Mandy Johnston for fifteen minutes of targeted sculpting, using a yoga ball, hand weights, and resistance bands to target large muscle groups to tone your tough spots.
Tuesdays 5.20 P.M. to 5.35 P.M.
Thursdays 6.00 P.M. to 6.15 P.M.
Don't wait, jump right in; we won't stop saying it, Core training IS for YOU & YOU & YOU (everyone gets to do a core workout) #Oprah.
On that note, until next time,
Change, Overcome, Resolve, and Evolve into your best you.
Sargam Merchant for Salsa City Fitness.