What Are Our Core Muscles?

Core muscles are a group of muscles that make up our trunk, they are the center of our body‘s strength. They include the abdominals, obliques, lower back, pelvic floor and gluteal muscles. These group of muscles are responsible for our posture and for stabilizing everything we do. By keeping our core strong the rest of our bodily systems can function at a much greater efficiency. In fact, most sports and other physical activities depend on stable core muscles. Having a strong core will make you more physically powerful, it will maintain balance and stability for exercising and all other physical activity.

Due to the many dynamic challenges and demands the body must deal with throughout life, the core muscle system is designed to provide power and stabilization for the body for this purpose. Health and fitness experts have come to realize that it is important to strengthen the core to help lessen the chance of injury to other muscles in the body. A strong core can also help alleviate many health problems related to poor posture. The stronger the core, the more stable the upper and lower torso, therefore the stronger the entire body.

The importance of having strong core muscles cannot be overstated. Here is a brief list of the many benefits of having a strong core.

1. Improves posture
2. Helps to eliminate lower back pain.
3. Helps avoid back injury and injuries to the rest of the body.
4. Improves physical performance.
5. Improves balance.
6. Prevents muscle soreness and stiffness.
7. Keeps muscles toned and supple.

By having a strong core, it will help to prevent many of the aches and pains associated with growing old.

You can be sure that while training at BOOTCAMP 619 , your core will become stronger and more stable with the various exercise routines.

Basic Kettlebell Swing

The Kettlebell swing is a basic Kettlebell exercise that will build strength, power and endurance in the hips, legs and core. This exercise can benefit anyone looking for improved functional performance and functional strength. It is one of the key exercise drills in Kettlebell training and the base of being able to perform more advanced Kettlebell drills such as the Clean, the Snatch, or any other drills.

When I have seen people first pick up the Kettlebell to perform a swing, the motion is often difficult to execute and awkward to perform for them. Many force the motion of the swing from their upper body, relying on their upper body strength to lift the Kettlebell. Despite its appearance, this is not a shoulder exercise. You are not lifting the Kettlebell up in front; rather, you are propelling it forward through the activation and explosive power of the strongest muscles in the body. Rather than thrust out their butt with their back straight and shins vertical, they often bend over, rounding their back, or they just squat down, bending their knees far too much and sticking them out in front of their feet.

Here is what is necessary to do to successfully perform the Kettlebell Swing:

1. The feet should be a little over shoulder width apart, pointing slightly outward, and the lower back contracted so that it is flat and tight. Weight should be on the heels, the chest up, and there should be a slight bend in the knees and hips.


2. Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily.


3. Keep your eyes fixed on a point at eye level directly in front of you.


4. Try a light Kettlebell at first. Let your arms hang loosely and raise the weight with both hands to chest level and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the Kettlebell using power thrusts from the hip, thigh, and lower back muscles.


5. Complete 5 to 10 sets of 20 to 50 reps of Kettlebell swings with a minute pause between each set of repetitions.

Remember that the Kettlebell swing is an explosive exercise directed at the strongest muscles of the body. If you use shoulder muscles to perform the exercise, the effect is severely limited and could result in injury.

At BOOTCAMP 619, safety is priority one in executing movements with the body. Proper form is essential. Is your exercise being performed properly? Come in and be instructed by a qualified fitness professional today.

Core Firming Exercise: Braced Squat

Building a solid core is a great way to improve your abdominal muscles and overall body strength. However, the legs are a key component to your strong midsection.

Try adding a braced squat to your core workout. Stand with your feet shoulder width apart. Hold an appropriately weighted plate in front of your body by extending your arms, keeping your hands at the 3 and 9 position on the weight. Keeping the arms straight, slowly lower your body as much as possible into a squat. When performing a squat exercise, always remember to keep the back straight and well-supported. Hold the squat position for four seconds and return to the start position. Try two sets of 10-12 reps with a minute of rest in between.

For more information on fitness and exercise, go to www.BOOTCAMP619.com.