Image source

I am not sure about you, but when I hit the 1-minute mark in the plank, my core is barking at me to stop.

And for those of you not familiar with the plank exercise, it works the abdominal, back and shoulder muscle groups and is good overall indicator of core strength.

This man, George Hood, recently set a world record plank time of 1 hour, 20 minutes and 5.01 seconds.

“I wanted to raise awareness with regard to the benefits of core strength, for one’s personal fitness and overall health,” said Hood, a personal trainer and former Marine. “I see so many people who are overweight, have bad posture and can’t walk from point A to point B. It all comes back to one’s core, and this particular exercise is the best one out there.” – George Hood

Feel free to post your best plank time in the comments section below.

After four weeks of core workouts I’m happy to say that my paripurna navasana has gone from this to this…

Check out Kristen's improvement!

Kristen in Week One

Okay, so it’s not quite perfect, but it is close enough for me. Over the past four weeks I’ve seen such an improvement in my overall core strength that I think that maybe, just maybe, I will one day reach paripurna navasana perfection.

And if I don’t?  Well, that’s okay too. After all, practicing yoga is all about accepting where your body is at right now, in this moment.

That said, I’m going to keep my core workouts going— just in case my moment with paripurna navasana ever arrives.

Kristen’s Core Workout Routine – Week 1

Kristen’s Core Workout Routine – Week 2

Kristen’s Core Workout Routine- Week 3

Kristen’s Core Workout Routine- Week 4

I began my core quest four weeks ago, intent on gaining enough strength to perfect Paripurna Navasana. As I come to the end of my month-long series of workouts I realize that core strength is more than a flawless yoga pose.

In the last few weeks I’ve seen my core strength increase dramatically, simply by completing a ten minute core workout three times a week.  While my initial goal was based on fully realizing a yoga pose that I have struggled with for years, the benefits of establishing a regular core practice extend beyond the yoga mat.

Improved balance and stability

Learning to properly engage my core and creating core consciousness has greatly affected my balance. Now when I feel like I may fall out of a tricky pose or give up on a particularly difficult exercise, I simply engage the muscles I have been training in my hips, abdomen and back, which stabilizes my body and keeps me balanced.

Better Posture

Stretching and strengthening my hip flexors has helped me to not only isolate the muscles that can cause my pelvis to tilt forward, but also to learn how to counteract this tilt and return my spine to a neutral posture.

Increased mind/body awareness

For me, building core strength and learning to properly engage my core muscles has been as much a quest of the mind as of the body.  Like a lot of people, I often just “go through the motions” when I work out—eager to complete the exercise, finish the workout and get out of the gym.  However, if it’s actual results you’re looking for, the mind needs to be just as active as the body.

As I grunted and groaned my way through four weeks of core workouts I made a conscious effort not to check out. I focused on keeping my core constantly engaged, completing each exercise with equal commitment and observing my form.  To build enough core strength to conquer Paripurna Navasana my mind and body had to work together.

My Paripurna Navasana has gradually improved. Although I have yet to fully realize the pose, I’m close! This week’s yoga class of death will be my final test. At the end of the week I’ll post my final plank time and a picture of my improved Paripurna Navasana. Stay tuned!  Until then, here is a recap of my workouts.

Kristen’s Core Workout Routine – Week 1

Kristen’s Core Workout Routine – Week 2

Kristen’s Core Workout Routine- Week 3

Kristen’s Core Workout Routine- Week 4

Enter Kristen…

Last week I had my first core breakthrough.

I finally had the chance to go to the yoga class of death—the one that kicked my butt down this road to core strength in the first place.  The class is an advanced freestyle power yoga class, which is basically just yoga code for hard—very very hard.

Kristen Scott

Although the entire class is challenging, I’m usually able to get through it with a lot of sweating and ujjayi breathing, that is until we get to the abdominal conditioning section; then everything goes pear shaped.  First there’s the dreaded paripurna navasana (boat pose), followed by a wide-leg navasana and capped off with sit ups and leg lifts.  I typically get half-way through the first round (of four) before I have to stop for a sneaky rest.

But not last week! Last week I powered through the abdominal section. My paripurna navasana may not be the prettiest in class but I do see visible improvement week on week.

Each week my core workouts have increased in intensity, which means that Week 4 is technically the toughest week. This week most exercises require a Swiss ball or Bosu, even hip bridge.

Kristen’s Core Workout Week 4

Core Workout 1

1. Swiss Ball Walk Out – 2 sets, 10-15
2. Bosu Ball Plank to Stand – 2 sets, 5-10 per side
3. Running Man Sit Up – 2 sets, 15-20 reps
4. Mountain Climber – 1 set, 60 seconds

Core Workout 2

1. Hip  Bridge (single leg- on Bosu) – 2 sets, 15 per side
2. Bosu Opposite Elbow and Knee – 2 sets, 15 per side
3. Stir the Pot – 2 sets, 5 circles each way
4. Bird Dog – 2 sets, 5 per side (10 second hold each rep)

Core Workout 3

1. Swiss Ball Walk Out – 2 sets, 10-15
2. Mountain Climber – 1 set, 60 seconds
3. Side Bridge – 2 per side, 30-60 seconds
4. Stir the Pot – 2 sets, 5 circles each way

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Core Journals: A month-long quest for core strength

Core Journals: Week 1 of 4

Enter Kristen…

Two steps back and one step forward—that’s how I would describe this week’s series of core workouts.

I began Week 2 intent on completing all three core workouts before the weekend. My gym seems to triple attendance on Saturday and Sundays and I didn’t want to fight for a space in the stretching area or wait in line for a Swiss ball.  However, we all know the saying about the “best laid plans” and sure enough, after a great post-yoga core workout on Monday evening, I awoke Tuesday morning with a sore throat and the first signs of a winter cold. The cold knocked my core workout off by schedule by three days. It was a race to the finish to complete the last two workouts by week end.

Kristen - Week 2

Fortunately, I’m happy to report that despite these initial setbacks I am getting stronger! After six workouts many of the exercises that were initially quite difficult have become easier.  More importantly, I am increasingly conscious of my core and find it easier to keep continually engaged throughout the workouts and yoga classes.

Improved core awareness has also had a positive impact of my posture. I am prone to anterior (forward) pelvic tilt and will naturally assume a posture characterized by lumbar hyperextension which, in my case, is the result of tight or weak hip flexors.  To counteract this tilt I stretch my hip flexors through yoga poses like Warrior 1 and strengthen through some of the exercises in my core program, like Hip Bridge.

Additionally, bringing awareness to the alignment of my pelvis by using the steps to engage core muscles mentioned in last week’s post– tucking the tailbone, drawing the belly in toward the backbone, and lifting up out of the waist–  is a simple way to maintain a neutral posture outside of the gym or yoga studio.

My Paripurna Navasana is improving even if the effects aren’t outwardly evident.  Now, when I attempt Paripurna Navasana I feel more connection to the internal muscles that will eventually help me to fully realize the posture.

Kristen’s Core Workout Week 3

Core Workout 1

1. Mountain Climber- 1 set, 60 seconds
2. Bosu Opposite Elbow and Knee- 2 sets, 15 per side
3. Swiss Ball Walk Out- 2 sets, 10-15
4. Bicycle Sit Up- 2 sets, max

Core Workout 2

1. Hip Bridge (single leg)- 2 sets, 15 per side
2. Bird Dog- 2 sets, 5 per side (10 second hold each rep)
3. Side Hipup- 2 sets, 15 per side
4. Swiss Ball Walkout- 2 sets, 10-15 per side

Core Workout 3

1. Push Up- 2 sets, 10 reps
2. Running Man Sit Up- 2 sets, 15-20 reps
3. Bosu Opposite Elbow and Knee- 2 sets, 15 per side
4. Swiss Ball Walkout- 2 sets, 10-15 reps

In case you missed it, here is the first post: Core Journals: A month-long quest for core strength

Enter Kristen…

The first week of my core program is over and I’m feeling good! Here are a few notes from each workout:

Kristen on the Bosu Ball

Workout One

Harder than I expected. Even though I do most of these exercises yoga class I was surprised at how much more intense they were when I did multiple repetitions or held an exercise for 30-60 seconds.

Workout Two

Now that I’m more familiar with the exercises I need to watch my form. I have a bad habit of over compensating for the weakness of some muscles by letting other, stronger parts of my body do the work instead. For example, with single leg hip bridge I sometimes let my lower back do all the work instead of focusing on my core and glutes. It’s easier but it’s not getting the job done!

Workout Three

Running Man Sit-up and Bicycle Sit-Up are very challenging for me. Both of these exercises had my core burning!

With this workout program my biggest obstacle so far has been knowing how to isolate the muscles in my lower abdomen and hip flexors that I am trying to strengthen. In order to get the most of out the core program learning how to properly engage my core is essential.

Often in yoga classes an instructor will say, “engage your core!” but what does that really mean?

In order to engage my core I first had to find the core muscles being targeted. To do this I used the following simple exercise:

Lie on your back with your knees bent and your feet shoulder width apart. Place your hands on the bony parts at the front of your hips and your hands in an inch towards your belly button and down an inch towards your toes. Take a deep breath and on an exhale focus on ‘drawing up’ from the pelvic floor, as if you are stopping yourself from going to the bathroom. You should feel a gentle tightening under your fingers—these are core muscles.

Once I had determined where these muscles were the trick then became keeping them continually engaged throughout the workout. I’ve found that the easiest way for me to engage my core is to follow these three steps:

1) Tuck the tailbone
2) Draw the belly in toward the backbone
3) Lift up through the pelvic floor

This is much easier said than done and requires a lot of mindfulness! However, when I did engage my core the impact on my ability to properly complete the exercises was evident—I felt stronger and much more stable.

Kristen’s Core Workout Routine – Week 2

Core Workout 1
1. Side Hipup – 2 sets, 15 reps
2. Running Man Sit-up 2 sets, 15-20 reps
3. Bicycle Sit-up – Max
4. Swiss Ball Walk Out-2 sets, 10-15 reps

Core Workout 2
1. Bosu Opposite Elbow and Knee-2 sets, 15 reps
2. Hip Bridge (single leg) – 2 sets, 15
3. Swiss Ball Walk Out – 2 sets, 10- 15 reps
4. Bosu Ball – Plank to Stand 2 sets, 5-10

Core Workout 3
1. Stir the pot – 1 set 5 circles each way
2. Swiss Ball Walk Out – 2 sets, 10- 15 reps
3. Bosu Opposite Elbow and Knee – 2 sets, 15 reps
4. Hip Bridge (single leg) 2 sets, 15 reps

Enjoy!

Enter Kristen…

A month-long quest for core strength

Core strength is something I thought I had in the bag.

For the last four years I’ve kept an active yoga practice which, I thought,  had been building total core strength.  I was wrong.

A few months ago I started going to a new yoga class, the philosophy of which seems to be “no pain, no gain.” At the first class I put my mat front row center, ready to meet a new challenge head on. Unfortunately, I  regretted this decision almost immediately after displaying my complete inability to do the first few poses to the entire class;  a difficult series of Paripurna Navasana (v-sit/boat pose) which involved holding the pose and then lowering both legs and upper body simultaneously ten times before resuming the posture.   I didn’t even attempt the wide leg variation of the pose.

“What’s going on here?” I thought to myself.  Navasana had never been my favourite pose, but the fact that I couldn’t even seem to isolate the muscles necessary to realize the posture was just downright shameful.

I hoped that with regular attendance I would improve, but after a few classes with similarly embarrassing results I decided something needed to be done.

My weaknesses, it turns out, are my lower abs and hip flexors which is why Paripurna Navasana and its variations are such a challenge.

Therefore, my first resolution of 2011 is to build some serious core strength, which I will do by introducing a simple and focused core workout into my usual routine. Starting tomorrow I will perform a personalized core workout three times a week and, using the dreaded Paripurna Navasana as a barometer, will chart and blog my progress. The ultimate goal is to fully realize the posture in one month.

Today I did some initial testing to see where my core strength is at. Turns out I can hold plank for 1:27 (yippee!), which is apparently pretty good. However, my current Paripurna Navasana looks like this…

when I would like it to look like this.

I also learned all of the exercises I’ll be doing over the next month.  Each week the workouts will increase in difficulty.  This week’s workout is below.

Follow along and leave comments about how the workouts are working for you!

Kristen’s Core Workout Routine – Week 1

Image Source: MSN Health and Fitness

Starting Position

• With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
• Keep your feet slightly apart to start and move them closer together as you become stronger.

The Movement

• While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
• Start with 5 small circles in each direction and work your way up as you become stronger.

Key Tips

• Control the core and remember to breathe.
• The stirring motion should be slow and controlled.
• Do not let your body sag to the floor.
• Try to keep your head and neck in line with your spine.

Ready for a challenge?

• To increase the difficulty of the Swiss ball plank core exercise, try making larger circles with you forearms and hands.
• Bringing your feet right together will decrease your stability and will also make the exercise more challenging.

Other core exercises on Healthynomics

• the plank
• the side plank
• the glute bridge
• the bird dog

Image Source: Ab Exercises

Starting position

• Start on the ground, on all fours. Ensure your back is in a neutral position.

The movement

• Lift your left arm up until it is parallel with the ground and inline with your body. Hold it there.
• Simultaneously, lift your right leg off the ground until it is parallel with the ground and inline with your body.
• Hold this position for 10 seconds and then switch sides. Start with 2 sets of 10 seconds on each side and work up from there.

Key tips

• Ensure you keep your core stiff when you arm and opposite leg are raised.
• Keep your hips and shoulders level. People have a tendency to let their  hip on the raised leg side sag to the floor.

Ready for a challenge?

• To increase the level of difficulty in this core exercise, try moving your raised arm and opposite leg in a square pattern. Repeat on the other side.
• All of the movement should be about the hip and shoulder. There should be no movement in you back.

Resources:

• Is Your Ab Workout Hurting Your Back? | New York Times
• Dr. Stuart McGill |University of Waterloo (Waterloo, ON, Canada) | Low Back Disorders
  

Other core exercises on Healthynomics

• The plank
• Glute bridge
  

One of the newest and most functional pieces of fitness equipment in the market today is the TRX Suspension Trainer. It has been featured on numerous articles and publications including Men’s and Women’s Health. The TRX Suspension Trainer received lots of media attention when it was featured on the hit TV series The Biggest Loser.

I recently purchased the TRX Suspension Training Pro Pack and plan to take it with me during an upcoming 3-month backpacking trip. When I return, I will be sure to post my thoughts on traveling with the TRX and its effectiveness on the road.

The TRX Hip Bridge

What is the TRX Suspension Trainer?

The TRX Suspension Trainer is an easy-to-use, portable suspension fitness trainer that was initially developed by a US Navy SEAL to train other SEALS when there was no fitness equipment available to them. It is a complete total-body, functional training tool that can challenge all aspects of your fitness including core strength, cardiovascular fitness, muscular endurance and muscular strength.

Do not be fooled by this minimalist piece of fitness equipment as the TRX Suspension Trainer has been made with industrial-quality construction and big results in mind. Two nylon straps with handles coupled with built in resistance from your body weight and gravity can provide amazing results. What I like about the TRX is that you can use it the gym, home or even take it down to the park with you on those nice sunny days without your workout being sacrificed at all. A core workout ‘to go’ – I have no excuse!

The design of the TRX makes it so easy to transition from one exercise to another. You can get a full-body workout with the TRX Suspension Trainer in less than 30 minutes. I am not sure about you, but I find it incredibly annoying at the gym to wait for someone to get off the machine I want to use. With the TRX Trainer, there is no waiting.

Why Should You Train on the TRX?

Check out our recent interview with Fraser Quelch, the Director of Training and Development Fitness Anywhere (maker of the TRX Suspension Trainer) here:  Q+A with TRX Suspension Trainer’s Fraser Quelch

Who was the TRX Suspension Trainer designed for?

The TRX Suspension Trainer was designed for men and women of all ages and fitness levels. By changing the incline and angle of your body, you can make the exercises as challenging or easy as you like. Resistances from 5% all the way to 100% of your body weight can be achieved, making the TRX suitable for beginners or serious athletes.

Check out the list of people that have incorporated the TRX training tool into their fitness programs:

• Chris Lieto – Professional Triathlete
• The Biggest Loser TV show
• US Navy SEALS
• British Lions Rugby Team
• Gwyneth Paltrow
• Ben Affleck
• Bas Rutten (Undefeated UFC Heavyweight Champion)
• Robbie McEwen (Pro Cyclist)
• Robert Harvey (Lead Singer- The Music)
• Liverpool FC

The TRX system was awarded the 2009 Best Total-Body Workout Tool of the Year by Men’s Health Magazine.

My first TRX Suspension Trainer core workout

After flipping through the TRX workout guide, I was ready and excited to try my first workout! Setting up the TRX Suspension Trainer at home with the door anchor was simple. Make sure you have enough space cleared for the workout. Ideally, you will have approximately 10 feet of space from the door and a width of slightly wider than the width of your arms when extended away from your body.

The TRX Suspension Training Pro Pack that I purchased included a basic training DVD. The workout is approximately 30 minutes long and hits your upper body, lower body and core. There are 9 strength based exercises and 3 stretches. For each of the strength exercises, the TRX trainers demonstrate 3-4 progressions to ensure that you are able to challenge yourself as you become stronger.

Ten minutes into the workout, I was dripping with sweat!  I found myself pausing the DVD a couple of times to ensure that I have the TRX adjusted to the correct length for some exercises, but I am am sure as I train more with the TRX, the adjustments will become second nature. While all of the 9 strength exercises were challenging, I found the targeted core exercises particularly tough. The workout ends with some great stretches to cool down and help speed your recovery time for the next workout.

Sample TRX Exercises

The TRX Suspension Trainer is a core workout tool that can be used to train the entire body while mimicking real life movements. With over 300 exercises to chose from, your core will be actively engaged in all of the exercises due to the element of instability created by intuitive design of the TRX.

The core exercise shown below, the Atomic Push-up, is one of my favorites and is a very challenging exercise for the muscles of the core and upper body.  Give it a try.

TRX Atomic Push-up

Many other sample TRX Suspension Trainer Core Exercises

Core strength and core stability are terms often heard in today’s fitness vocabulary. Essentially, core exercises are performed to enhance overall stabilization and to provide support to the spine.   While most people believe that core strength equates to only their abs, the core actually consists of the muscles in the lower back, torso and abdominal region.

A strong core is the building block for all other muscle development and movement.  Core strength and core stability is integral for reducing the risk of lower back pain and injury. Furthermore, whether you are into running, football, tennis, yoga or other athletic activities, core exercises can significantly improve your performance.

the plank

Starting position

End position

Key tips

How long should I hold the position?

Ready for a challenge?

Starting position

End position

Key tips

How long should I hold the position?

Ready for a challenge?