Looking To Strengthen Your Core?
Posted on 7th June 2023 at 12:13
At Fire & Earth, we frequently find that our clients approach us with chronic core injuries. Quite often, these issues are linked to weak trunk strength. A weaker trunk generally contributes to back pain, sciatica, knee problems, ankle pain, and shoulder or hip issues. This highlights how pivotal our trunk strength is to our overall bodily health. It's not an isolated component but is intrinsically connected to all other areas of our body.
To help you on your journey towards a stronger trunk, here are Fire & Earth's top four trunk training tips:
Focus on your glutes
The glutes are often ignored in standard workouts but are crucial for a strong trunk. Training them in isolation through volume training, which entails a higher repetition range with shorter rest intervals, can be highly effective. Additionally, hypertrophy training—consisting of hard sets with a lower rep range and extended rest periods—can further enhance glute strength.
Leverage your body weight and add resistance
Your core can be efficiently trained using your own body weight, coupled with resistance and added weight. The use of isometric holds (holding positions for an extended duration) can be an effective way of enhancing core strength. Alternatively, cables or free weights can provide an extra challenge, helping to push your progress further.
Enhance your flexibility
Having a flexible body, particularly flexible hips, can significantly aid in your trunk strengthening journey. Integrate flexibility exercises into your routine to not only assist your trunk but also boost your overall body agility.
Consistency is key
Consistent training is crucial for any fitness goal, and trunk strengthening is no exception. At Fire & Earth, we recommend engaging in trunk strengthening exercises roughly 3 to 5 times a week. Regular and consistent practice will aid in enhancing muscle memory and improving overall strength and resilience.
Trunk strengthening might not be a common phrase you come across in the world of fitness, but its importance is undeniable. Emphasising it in your workout routines can greatly enhance your overall health and wellbeing. It not only provides stability to your body but also helps to prevent a multitude of injuries that could occur due to a weak core. By strengthening your trunk, you're not just working on an isolated part of your body, but you're contributing to your overall bodily strength, stability, and resilience.
Remember, when it comes to trunk strengthening, it's not about rapid results, but a slow and steady commitment to your health. It's about maintaining a consistent routine, paying attention to all aspects—strength, flexibility, and resistance—and listening to your body.
If you're looking for a sports therapist to help you with your recovery, book an appointment with us now. Remember, it's not just individuals from sporting backgrounds that can benefit from our knowledge and expertise, anyone with muscular injuries or issues can benefit from our skill set.
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