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Strengthen Your Core With These 3 Simple Exercises

Strengthen Your Core With These 3 Simple Exercises

Often we associate a strong “core” with 6 pack abs. While these things can be similar, they are not necessarily the same. Having “6 pack abs” is usually more a result of having a very low body fat.

A strong core is however, is about the muscles surrounding the spine working together to “brace” the spine against compression, shear and hoop (circular/ twisting) forces. Some of these are not just 6 pack muscles like the rectus abdominus. But also the lats, obliques, transverse abdominus, spinal errectors and even glutes. A strong, stable, core is protective of the low back, improves posture and sports performance by facilitating the most effective transfer of force from the extremities through the body.

These 3 exercises will revolutionize your core training and bring you out of the dark ages of crunches and sit-ups and into 2016.

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Palloff Press:

  • Maintain a stable base, feet slightly greater than hip width and “rooted” (solid foot pressure through the heels) into the floor, toes straight ahead.
  • Hips pushed back slightly.
  • Soft, slightly bent, knees.
  • Shoulders down.
  • Ribcage in neutral on the abs.
  • Create a straight line through the crotch, belt buckle, belly button, sternum (between the nipples) and chin.

The most important aspect of the Palloff Press is to focus on maintaining tension through the body and resisting movement through the core.

Stir The Pot:

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  • Start in a plank position, abs tight, shoulders in the joint and glutes squeezed.
  • The pressure on the ball should be with the forearms. Not by digging the elbows on the ball.
  • Don’t allow the hips or shoulders to drop, rotate or shift during the movement.
  • Focus on creating tight, even circles with ball.

Maintaining tension through the core the entire time, never relax between revolutions of the ball. Make sure you do an equal number of rotations in both directions.

stir capture

    Suitcase Carry:

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    • Start in a tall, “pillar” position. The ribcage, and hips in neutral. Shoulder in the joint.
    • Stay tall, no leaning, spine neutral the whole time.
    • Crush the bell.
    • Neither the arm or bell should rest on the body.
    • Keep your steps to a normal or slightly shorter length so you stay “under” the hips.

    Like the other exercises the focus of the suitcase carry is creating tightness through the core and resisting twisting or bending of the spine.

    Farmers Walk Capture

      Next time you’re training your core, try these and remember the focus of all of them should never be how long you can hold them or how many reps you can do. Instead focus on creating tightness and never allowing the “core” to move. You’ll be amazed at how these exercises will revolutionize your training, strengthen your core and improve your performance, posture and back pain.

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      Featured photo credit: Anti-Rotational Drills (Pallof Press) via youtube.com

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      Last Updated on August 4, 2020

      8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

      8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

      Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

      What we don’t seem to have is any meaning left in our world.

      By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

      I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

      Less is more.

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      Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

      What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

      Consider just some of the benefits of living with fewer possessions:

      1. Create Room for What’s Important

      When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

      2. More Freedom

      The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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      3. Focus on Health and Hobbies

      When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

      Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

      You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

      4. Less Focus on Material Possessions

      All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

      We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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      It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

      5. More Peace of Mind

      When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

      The less things you have to worry about, the more peace you have, and it’s as simple as that.

      6. More Happiness

      When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

      You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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      7. Less Fear of Failure

      When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

      In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

      8. More Confidence

      The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

      What’s Next? Go Minimalism.

      If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

      Featured photo credit: Unsplash via unsplash.com

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