During my journey, I have been fortunate to meet some amazing individuals. I would like to introduce you to a person that I highly respect, she has a passion for growth and an unbelievable amount of knowledge in the health and fitness arena. Lately, I have been looking into including pilates into my workout routine and have turned to her to learn more. Aside from pilates, one can also incorporate sports, which may have an archery equipment, as a means of physical exercise.

Please welcome Christine Kambourakis she is a Specialist Musculoskeletal Physiotherapist in Melbourne, Australia.

What is my “core”?

You rely on your body to get out of bed, to lift your children, to perform your job and to move around with ease every day. While our limbs provide mobility and strength, it is our body’s core that provides the basis of each movement. Your core is the midsection of your body, from your shoulders to your groin – basically everything in between your arms and legs. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility.

Every movement you make originates in the core – whether you are reaching for a snack or running a marathon. If the core is not properly conditioned, it will limit your ability to move freely and will leave you open to injury. Remember, the most common sites of injury are usually the parts between your arms and legs!.

Working the muscles in your core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle predominantly in your limbs and superficial muscles. By creating a stable strong base, you can optimize the strength and flexibility of each limb.

How do I strengthen my core?

As a physio, I have treated many patients whose main reason for injury was poor strength and lack of flexibility in their torso. The Pilates method of training targets the deep postural muscles of the abdomen and spine to improve overall central core stability and posture. This system of exercise strengthens the entire body from the deepest layers of muscle to the most superficial and also corrects imbalances or weaknesses.

It was devised by Joseph Pilates in the 1920’s. He believed that our modern life-style, bad posture, and inefficient breathing were the roots of poor health and ultimately devised a series of exercises that could be performed on the floor (mat pilates) or equipment based pilates.

Even if there are minimal or no weaknesses present, it gives the body a solid foundation from which to work.

For example, when I first started participating in pilates classes, I thought as a runner, my body and abs were quite strong. I quickly discovered muscles that had been untouched by traditional exercise. Obviously, pilates was able to address any strength or endurance issues in those muscle groups. After a 6 week break from running (for injury rehab) which included pilates classes only twice a week, I went back to running my usual route and couldn’t believe the faster times I was achieving in my long runs.

I soon discovered, as my core became stronger, it supported my upper body weight with ease. This freed up my legs to focus on running and propel me forward instead of supporting upper body weight AND running. In other words, this type of strength translates to any sport one plays as the body is literally able to support it’s own spinal and upper body weight more efficiently than if the core was unconditioned. I sometimes liken it to having strong arms and legs attached to an eggshell foundation or attached to a brick foundation. This is the difference core conditioning exercises can make to your overall strength.

Exercises
Many Pilates exercises are great muscle-toners that work large muscle groups beyond just the abs and lower back. The Plank position effectively works almost every muscle in the body in one move! Leg kicks work the glute and hamstring muscles very well. Free squats are one of the best lower-body exercises around, working the quadriceps, the hamstrings, and the glutes whilst engaging the core musculature for stability.

It is important to perform all movements with maximum control to ensure it is you that is managing your body and limbs and not use gravity or momentum.

To see these and many more go to Trim and Tone Workout Plan (scroll down on that page to see examples).

As always, please consult your doctor before embarking on any new fitness program, especially if you have a pre-existing medical condition or have not exercised in a long time.

Kind Regards,
Christine Kambourakis

Please visit Christine at This Week In Health. You can also find her onTwitter: http://twitter.com/christinekambo

Thank again Christine for sharing with us some of your experience and vast knowledge!