Strengthen Your Core
The Sequel

O.K. If you've been a faithful follower and read "Strengthen Your Core" previously, practiced and trained appropriately, then you're ready to read on. If not, go to back to Resources and catch up with us.

Our first step is to modify our crunches. In addition to the basic ones you now know, add a set with your legs angled 45 degrees to the right. Then a set angled 45 degrees to the left. By adding these, you train the external obliques, which also help support the body.

If you frequent a gym, you may have noticed a machine called "Rotational Torso" or something along these lines. This machine will also work the external obliques -- but first, a few words of caution. As with all machine and free weight exercises, the correct form and appropriate amount of weight lifted is crucial to building, strengthening and avoiding of injury. In the case of this particular machine, one should be able to smoothly rotate the machine using modest exertion over a period of 5-8 seconds from one side to another. If you have to jerk or strain to get the machine moving, or keep it moving, then you are risking serious injury. Your movement MUST be slow and controlled, and not a speed movement.

Our second lesson on strengthening the core is to utilize the back extension stand at the gym. (Unfortunately, I've not found a way to replicate this core exercise at home without the use of the proper equipment.) Again, slow, controlled movements are the key. Do not hyperextend your back! That is, your body position should not go beyond the neutral plane of your starting point. I recommend doing this core exercise in sets of 15-20, the same number of repetitions in each set of your sit-ups. I also recommend alternating these with each set of sit-ups, and/or in between sets of other exercises. Some people like to hold a 5-10lb weight across their chests while doing these. Add weight ONLY once you can complete all the sets (4-5) without feeling exertion. If you are a beginner at these, that will be several months.

Jonathan Siegel, Director of Coaching
JDS Sportcoaching, LLC

Jonathan Siegel, CSCS, is an RRCA-certified running coach and certified cycling coach. If you have training questions or comments or are interested in a lactate test, contact JDS Sportcoaching,LLC.