Create Your Now with Kristianne Wargo 2469 How to Offset Your Core to Stabilize More
One of the most important gifts you can give your body is a strong, stable core. As we age, our core is one of the first areas that begin to weaken.
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If you can maintain a strong core, your back will also be stronger, therefore, allowing you to keep your strength beyond your 30s and 40s.
When training, the simplest movements can be the most effective. It's easy to complicate our workouts.
So let's simplify. Add offset training to your regimen.
The K.I.S.S. ~ Add offset training!There are many benefits to offset training. But first, what is it?
Offset training/loading is a method where you lift a weight that is heavier on one side than it is on the other. This engages your stabilizer muscles specifically the hips and core.
What are those benefits?
- Exposes and helps to fix imbalances and asymmetries. Our bodies are magnificent. When you do an exercise equal on both sides, usually the dominant side will work harder. This helps you find your weaker muscles and gain balance over time.
- Effective for core strength and spinal stabilization.
- Helps to improve the mechanics by eliminating the jerky and momentum movements.
- Improves your form which enhances your results. With better mechanics comes better form.
- Target specific muscles.
- Enhances and challenges your mind and body. This is mental fitness. Slow and go -- no multitasking. Concentration is required.
- Improves balance, coordination, and motor control.
These are just to name a few. Slow down in order to speed up.
Here's a sample movement you can add to your regimen or do it as a stand-alone movement.
Equipment: Weight for one hand; nothing in the opposite hand.
- Move slowly with intention.
- Squeeze the hand holding the weight. Extend the free hand to the side while making a fist and squeezing.
- Leg kicks for 10-20 reps. Alternate legs, and move slowly. For an additional challenge, hold for a 2-3 second balance.
- Breathe through the nose out through the mouth.
- Remain stable with as little movement through the body as possible.
- Repeat on the opposite side.
CHALLENGE: You can place the weight in front of your shoulder or raise it straight above your head.
The slower, the better. This is how you offset your core to stabilize more.
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