With
the Beast only a week away, core strengthening is the key to a strong
finish. You may be wondering, “How are
my abs going to help me?” Core
strengthening is frequently used in the general population, although what does
it really mean? Core strengthening
focuses on more than your abdomen; it includes strengthening the muscles of the
pelvis, lower back, hips and even the diaphragm.
An
obstacle race course such as the Beast consists of climbing walls, ropes, large
piles of sand, walking across nets, crawling through pipes and scaling across monkey
bars. At first glance, participates may
think that these obstacles primarily require upper and lower training and neglect
the core. But a strong core provides a
solid base, allowing the arms and legs to function with precision while working
in sync.
Core
strength is important for walking across rope ladders and climbing events. The
core prevents the torso from rotating and allows individual limb movement with
a fixed torso and controlled movement at the hips. Running in sand for 10 miles is a challenge
all by itself, although a powerful core can be the world of a difference. Strong hips and pelvic muscles stabilize the
lower extremities leading to improvement in balance and flexibility, allowing
each stride to be effective. With a weak
core, lower extremities are constantly adjusting to the disorganized trunk
movement. With a ground surface such as
sand there is an increased potential for injury. A strong core is essential in crawling
courses, by coordinating movement between the spine, arms and legs.
Here
are some core exercises that are great for the advanced athlete: Performing
2-3 sets with 10-12 reps, 3-4 times weekly.
Prone Bridge:
Trunk and pelvic muscles.
The
goal is to maintain a straight line on tiptoes and elbows. Hold for 30 seconds.
Seated Russian Twist: Abdominal muscles
While
seated on the floor with feet lifted off the ground, the medicine ball is
rotated from side to side. This exercise
can also be performed while seated on a physioball.
Side Plank: Muscles
of the entire core particularly lower back and the deep abdominal muscles
Lie
on the right side with knees straight out.
Lift upper body on the right elbow and forearm. Raise hips unit body forms a straight
line. Hold for 30 seconds then repeat on
left side.
Do
not be afraid to dive into these core exercises. There are multiple variations for different
levels – from easy to difficult.
---------------------------------
Afzal
H. Khan, MD
Saint
Vincent Sports Medicine Resident
