BALANCE, CORE, & QoL

BALANCE, CORE, & QoL

Most common injuries and deficiencies are caused by neglect of accessory work. We often ignore key features of the body such as stabilization muscles, core, and coordination techniques that lead to a more sufficient and effective workout and quality of life. 

In the previous blog, we discussed stretching and the importance of recovery.

What if I told you that strengthening and activating those same deep areas are equally important?

  1. At the core of our concerns, we have the core itself
    1. Comprised of deep abdominals muscles that synergistically work with the hip complex to include other sections such as the Posterior chain
      1. Calves, hamstrings, glutes, etc
    2. The core is the main foundation of the body. By design, it offers the structural coordination to assist the body. In most of its activities (if not all).
Below is an example of one of my clients performing a core and balance exercise.
Women demonstrating a core and balance exercise
  1. The core is an easy area to train and maintain, but most people don’t do it, with the exception of “targeting fat loss” and “developing a six-pack.”
    1. The thing is, neither of those statements are true
      1. YOU CAN’T TARGET FAT LOSS
      2. YOU WERE BORN WITH A SIX-PACK
        1. Both concepts are further discussed in corresponding Ebooks COMING SOON
    1. When we lack understanding of the core, we often ignorantly train it. So let me give you the basics;
  1. Core training doesn’t burn any more calories and fat than bicep curls
    1. BUT IT DOES, HOWEVER:
      1. Improve posture and spine support
      2. Improve performance
      3. Reduce the risk of injury
      4. Tightens core section with the increase in muscle density, therefore, providing a more toned section 
        1. You have always had a six-pack (Rectus Abdominis), but with diet and exercise, you can expose it.
      5. Improves balance and stability
      6. IT DOES NOT REQUIRE A GYM MEMBERSHIP OR A PERSONAL TRAINER
A Man performing a core and balance exercise
    1. Some of the simplest yet effective exercises that you can do to drastically improve your core strength and muscle tone inside and out of the gym are:
      1. Planks
      2. V-sit up (in-n-out)
      3. Floor bridges
      4. Steam engines
      5. Sit-ups/crunches
      6. Leg lifts, scissor kicks, hello dolly’s
        1. NEITHER REQUIRES A GYM OR PROFESSIONAL INSTRUCTION 
    If you're like most, and perform your core/ balance exercises at home, here are a few options that can help.
    Balance ball affiliate linkAb Roller Affiliate Link
      1. CORE MUSCLES TO FOCUS ON AND THEIR PURPOSE
        1. Rectus Abdominis (Six-pack)
        2. Obliques
          1. Support abs and rotate the trunk
        3. Transverse abdominis
          1. Stabilizes lower back and pelvis
          2. It surrounds the core like a corset
        4. Erector Spinae 
          1. Vertical muscle group joint to the spine
          2. Support, rotate and bend the trunk
        5. Hip and Pelvic Muscles
          1. *INCLUDES POSTERIOR CHAIN 
          2. Stabilizes hip
          3. Flex, extend legs and back
          4. Moves legs toward and away from the body
        1. A STRONG CORE HELP SUPPORT THE BODY IN ALL MOVEMENTS AND BALANCE
        Elderly man using a medicine ball for a core exercise
          1. The most obvious reasons why the core is responsible for overall balance and coordination is because of the support, muscle actions, and posture control. Many movements and performance-based exercises become difficult without a supportive core and place us at a higher risk for injury.
          2. Things to focus on when it comes to developing balance is the concept of proprioception. 
          1. This is the general concept of how the body perceives its position and movement. We also sometimes refer to it as the action/reaction-based sixth sense with respect to the body.
          1. Specific muscle groups such as the Hamstring complex play a significant role in balance. Some aspects of the Quads do as well. 
            1. Some exercises such as those listed below will significantly impact the accessory activation of these muscles and, in turn, allow for better balance and control.
              1. Single leg reach
              2. Step-up to balance 
              3. Elevated Single Leg pistol squat (modified)
              4. Single leg hip thrust/ floor bridge
              5. ANY and ALL exercises on a balance platform such as a BOSU Ball
                1. *DM me on Instagram (Savage_Fitician), the CORRECT name of BOSU Ball, and receive a FREE training session. 

          A women balancing on a Bosu Ball

            1. By focusing on the activation and control of these muscles, you can increase strength and power for the surrounding joints, improving balance and performance recruitment.
          1. With a strong and effective core, balanced routine, you can drastically increase your Quality of life by:
          • Lowering injury risk
          • Improving performance
          • Prolonging the life and abilities of your joints
          • Reducing the risk of needed physical therapy or surgeries for injured or diminished body parts as you age. 
          1. This is not a concept that requires a gym or even a personal trainer. This is a concept of modalities that IS HIGHLY RECOMMENDED that you find a way to implement into your fitness routine PERIOD. 
          If this is an area that you struggle with or would like more guidance, please contact me at JesseTusmc@gmail.com or patiently wait for my instructional Ebooks on the subject matter that will be published ASAP.
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