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<p>Hi all. Is anyone interested in a core challenge? I'm envisioning a thread where we can post our goals and share ideas for targeting the core over the month of March (or beyond, if people are still interested). My thoughts are that a stronger core will help all of us in our running and other athletic pursuits. Plus it's almost springtime (right? or will be soon??), and that makes me inevitably think of warmer weather and less opportunity to hide under bulky clothing. <span id="user_yui_3_3_0_6_129901147193224"><img alt="razz.gif" id="user_yui_3_3_0_6_129901147193223" src="http://files.kickrunners.com/smilies/razz.gif" style="width:15px;height:15px;"></span></p>
<p> </p>
<p>I'll start.</p>
<p> </p>
<p>My goals are simple:</p>
<p>Include core work at least three times a week (this should be easy).</p>
<p>Try to make it to yoga once a week (this one will be harder).</p>
<p> </p>
<p>A great core exercise:</p>
<p>The Pilates roll-up. Lie on your back with your arms overhead and your legs straight, feet flexed. Relax your shoulders and keep your spine neutral (not too arched, not too flattened). On an inhale, start to float your hands up to the ceiling. Move slowly. Still inhaling, float your head up to the ceiling. Still inhaling, start to roll up, one vertebra at a time, keeping your shoulders relaxed and away from your ears. When your bottom two ribs lift off the floor, start to exhale through your mouth and keep rolling up and foward, taking your hands toward your feet. Finish your exhale, and then reverse the process, inhaling as you lift up to a tall seated posture. Again, move through this entire process slowly. Keep inhaling as you start to curve your spine, placing one vertebra at a time back on the floor or mat. As soon as your bottom two ribs touch the mat, switch to an exhale and continue rolling down, one bone at a time, until you are back in your starting position. That was 1. Aim for 5-6 to start. It's harder than it sounds. </p>
<p> </p>
<p>If you can't do it without lifting your legs, using your legs for momentum, etc, try it with your knees bent and your feet on the floor. If that's still too hard, let me know and I'll type up an alternative exercise to strengthen the transverse abdominus. </p>
<p> </p>
<p>I'll start.</p>
<p> </p>
<p>My goals are simple:</p>
<p>Include core work at least three times a week (this should be easy).</p>
<p>Try to make it to yoga once a week (this one will be harder).</p>
<p> </p>
<p>A great core exercise:</p>
<p>The Pilates roll-up. Lie on your back with your arms overhead and your legs straight, feet flexed. Relax your shoulders and keep your spine neutral (not too arched, not too flattened). On an inhale, start to float your hands up to the ceiling. Move slowly. Still inhaling, float your head up to the ceiling. Still inhaling, start to roll up, one vertebra at a time, keeping your shoulders relaxed and away from your ears. When your bottom two ribs lift off the floor, start to exhale through your mouth and keep rolling up and foward, taking your hands toward your feet. Finish your exhale, and then reverse the process, inhaling as you lift up to a tall seated posture. Again, move through this entire process slowly. Keep inhaling as you start to curve your spine, placing one vertebra at a time back on the floor or mat. As soon as your bottom two ribs touch the mat, switch to an exhale and continue rolling down, one bone at a time, until you are back in your starting position. That was 1. Aim for 5-6 to start. It's harder than it sounds. </p>
<p> </p>
<p>If you can't do it without lifting your legs, using your legs for momentum, etc, try it with your knees bent and your feet on the floor. If that's still too hard, let me know and I'll type up an alternative exercise to strengthen the transverse abdominus. </p>
</p>
