This week I asked my friend and co-worker, Austin Howlett, CSCS, USAW  to help me with a post on one of the hottest fitness trends of 2012 – core training. It’s been fashionable for me since I had my first baby! (Yeap, that’s number one on the  left. Handsome devil he is; and such a ham!) But tight abs aside, strong core muscles are far more than “good looks“.  Having a strong core  enhances balance and stability, two important aspects of physical fitness and daily living!  Poor trunk control is a contributing factor to injuries of the spine as well as to extremities.  Strengthening the muscles around the spine and pelvis  provide protection  to the back, and both the upper and lower extremities.  A strong core also enhances performance  by providing a stable platform for movement and stability of your extremities. This stable platform  provides a means for acceleration and deceleration, as well as allowing  for  rapid change of direction and joint protection from impact loading.  Having a  strong core is critical to all athletes, whether you are in a predominantly upper extremity sport (such as baseball)  or predominately lower extremity sport (such as running)  or a combination (most sports).  A strong core will both  lessen the rate and risk of injury as well as improve your  performance.

Take it way Austin.

Thanks Diane. Today I am going to introduce  V-sit BOSU Core Passes.
(Your CORE is not just what you can see in the mirror.)
This is a functional isometric exercise that targets more than just those mirror muscles.
You will need a BOSU and a medicine ball.
Why use a BOSU?
This allows you to use more of your postural stabilizers and activates more muscles

Here’s how to do it…
1.) Sit on the blue side up of a BOSU.

 

 

 

 

 

 

2.) Lean back bringing your knees toward your chest into the V-sit position (take your feet off the floor engaging your core muscles at a 45 degree angle).

 

 

 

 

 

 

3.)Pass a weighted object around your waist ten times clockwise and ten times counter
clockwise while holding the V-sit position (not falling over backwards or setting your feet down).

 

 

 

 

 

 

 

View this exercise in real time

Here are some alternatives to a medicine ball: kettlebell, dumbbell, or use your imagination to come up with up with something around your house. Some examples:  a can of soup;  small bottle of detergent; a basketball, etc.

*Modifications:
If sitting on the BOSU is too difficult  try starting on solid ground without passing an object around your waist. Try leaning back and maintaining the V-sit position for 15 seconds, then rest for 15 seconds. You can gradually increase the amount of time you hold the V-sit position until you feel comfortable implementing a BOSU. Practice holding the V-sit position without weights.

After you have mastered the art of V-sitting on the BOSU, try  challenging yourself by passing a weight 10x around each direction. (If it is difficult at first, break it up by doing 5 one way; placing feet down; and resting for a few seconds. Then elevate feet back up and do 5 reps the other direction.)

 

Progression/More Advanced:
The difficulty can be increased by implementing a heavier medicine ball, increasing reps, passing underneath your knees, and/or adding a medicine ball to squeeze between your feet.

Back to you, Diane.

Thanks Austin. I have already added the V-sit BOSU core pass exercise to my abdominal routine. I like to do this exercise sitting on the BOSU, squeezing a medicine ball between my feet and  juggling lemons. Just kidding! How do you think you’d like to modify this exercise? What areas are you looking to strengthen? Let us know!

Diane Boyd, M.B.A., R.D., L.D.N.

www.capefearnutrition.com

Austin Howlett, B.A. Exercise Science, C.S.C.S.

www.cfsportsenhancement@gmail.com

www.capefearsportsenhancement.com