1. YOUR POSTURE ISN\u2019T ON POINT<\/h1>\n<\/div>\n<\/div>\n<\/div>\n
If you find yourself slouching at your desk or catch a glimpse of yourself in the mirror only to notice you\u2019re hunched over, that could be an indication your core isn\u2019t working the way it\u2019s supposed to. \u201cWeak core muscles can throw your posture out of alignment,\u201d says Meghan Kennihan<\/a>, a NASM personal trainer and USA Track & Field coach. \u201cThat\u2019s partially because your core muscles aren\u2019t as strong as they need to be.\u201d<\/p>\n The fix? \u201cWhen you sit or stand, consciously pull in your abs and keep your spine as straight as possible, as if a string is pulling your head toward the ceiling,\u201d she recommends. Though it\u2019s a good idea to do core work at the gym, you can also try this simple core-strengthening exercise when you\u2019re sitting in a meeting, driving or watching TV: \u201cWhen you\u2019re sitting, pull your navel in toward your spine, squeeze and hold for as long as you can,\u201d Kennihan suggests.<\/p>\n <\/p>\n One of the quickest ways to test your core strength is to simply sit down on the floor. \u201cWithout worrying about the speed of the movement, stand up with as little assistance from your hands as possible,\u201d instructs Brian Nguyen<\/a>, CEO of Elementally Strong, who uses this test with his clients frequently. If you are not able to stand up without placing your hands on your knees or the floor, it\u2019s likely you\u2019d benefit from some extra core work. \u201cThis test is remarkably predictive of core strength, mobility, stability and coordination for all ages,\u201d Nguyen explain<\/p>\n <\/p>\n Another telltale sign of core weakness is incorrect plank form, such as sagging in the lower back or the need to spread your feet wide to maintain the position. \u201cThe high plank is a great way to test you core stability,\u201d says Brian Schwabe<\/a>, a board-certified sports physical therapist and<\/p>\n certified strength and conditioning specialist. \u201cIn the plank position, your core must be stable enough to limit your lower back from falling into an over-arched position,\u201d he explains. \u201cIf you have to spread your feet more than shoulder-width apart, it means your core cannot control a smaller ase of support.\u201d<\/p>\n If you\u2019re not sure what your plank looks like, ask a friend or trainer to check your form or snap a photo of you in the position to evaluate on your own.<\/p>\n <\/p>\n You\u2019ve probably heard trainers cue to keep breathing throughout an exercise \u2014 even if it\u2019s really tough. Well, your core is part of what makes it possible to keep breathing while moving, and being able to do so is a sign your core is working efficiently, according to Nguyen.<\/p>\n \u201cHolding your breath is a quick signal to a veteran coach that you do not \u2018own\u2019 a movement or exercise,\u201d Nguyen explains. \u201cAs intense as an exercise is, if you cannot breathe, you are in the \u2018too much\u2019 zone.\u201d<\/p>\n If you find this happening to you, here\u2019s how to fix it: \u201cAlmost every exercise has two consistent points to it, a start and end point,\u201d Nguyen says. For example, the top and bottom of a squat, the top and bottom of a pushup or the top and bottom of a biceps curl. \u201cDuring the first few reps of an exercise, hold the end points and take 2\u20133 deep breaths \u2014 in through the nose and out through the mouth \u2014 at each. By doing so, you allow your core to organize the breathing muscles from the stabilization muscles.\u201d For static movements like planks, simply try taking 2\u20133 slow, deep breaths while holding the best form you can.<\/p>\n <\/p>\n Lower back pain can be caused by many things, but if you have ruled out a back injury, a weak core could be behind that post-workout soreness and stiffness. \u201cWhen you lack adequate core stability, the slightest difference can place undue pressure on your spine, making you much more prone to injury,\u201d explains Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB<\/a> and IDEA Personal Trainer of the Year 2017.<\/p>\n <\/p>\n If you\u2019re having a hard time with the standing series in your weekly yoga class, your core could be partially to blame. \u201cYour core muscles stabilize your body when you move, especially when you make sudden movements like turning or twisting,\u201d Kennihan notes.<\/p>\n To test your balance, set a timer, close your eyes and lift one foot of the floor. Try to balance as long as you can with your eyes closed. Repeat with the opposite leg. \u201cIf you can\u2019t hold the position for at least 10 seconds, your balance and core could use work,\u201d Kennihan says. \u201cOne way to do this is incorporate more \u2018balance challenges\u2019 into your workouts. For example, do weight-training exercises on an unstable surface like a Bosu Ball or TRX or hold one leg up when you do exercises like biceps curls or overhead presses.\u201d<\/p>\n <\/p>\n Published first on blog.myfitnesspal.com<\/a><\/p>\n Author<\/strong><\/p>\n2. YOU CAN\u2019T DO THE \u201cSTAND UP\u201d TEST<\/h1>\n<\/div>\n<\/div>\n<\/div>\n
3. YOUR PLANK FORM ISN\u2019T QUITE RIGHT<\/h1>\n<\/div>\n<\/div>\n<\/div>\n
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4. YOU UNINTENTIONALLY HOLD YOUR BREATH DURING EXERCISES<\/h1>\n<\/div>\n<\/div>\n<\/div>\n
5. YOUR LOWER BACK HURTS OR FEELS STIFF AFTER EXERCISE<\/h1>\n<\/div>\n<\/div>\n<\/div>\n
6. YOU HAVE BALANCE ISSUES<\/h1>\n<\/div>\n<\/div>\n<\/div>\n
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