Workout of the Week: Engage the Core!
“Engage your core!” was one of the initial and most repeated instructions I encountered in 2020, while I was researching different workouts and exercise movements. Back then, I was a novice and that phrase seemed rather abstract. Sure, I knew the gist of what it meant, but I really had no clue HOW to do it. I thought “perhaps I’ll tighten my abs and pull in my stomach, that’ll do the trick, right?” Kind of. But the way I was doing it felt weird and was distracting from the tasks at hand. I was on the right track, but I needed further insight and a refinement of technique in order to coalesce the mind/body sensation and impact of engaging my core.
Exercise scientist and educator Jessica Brown (quoted in Yanek, 2023) explains that: “If you think of your body as a house, your core is the foundation. A strong and well-built foundation is essential for structural stability, as it can withstand external forces, such as wind or earthquakes. Likewise, a strong core stabilizes your body, allowing you to resist external forces in the form of sport, exercise or simple activities of daily living.”
A major motivating factor for me to actualize engaging my core, was hearkening back to my varsity wrestling days, when I initially discovered how my center of balance impacted my ability to exude strength. Before teaching us any moves, my coach explained how the muscles in our core section (all the muscles from the rib cage to the pelvis) help us to anchor our center of gravity. By focusing on my center of gravity, I experienced a better sense of balance and agility. It is a very simple concept, and yet, many of us are not taking advantage of such an accessible action.
Engaging the core involves tightening and contracting all of the muscles in our midsection in order to maintain balance and support ourselves while we’re involved in strenuous work. This can take on different meanings based on what we’re doing, but it typically involves directing the abdominal section at the navel/belly button, as well as the obliques towards my spine. When lifting weights it involves aligning my spine so that I am not off-kilter, and more importantly not doing damage to my back. Practicing proper form when doing any exercise is far more important than the number of reps you do. One way to develop solid form is through engaging the core.
Ok, enough with the background context, it’s time to get on with the task at hand! I’m sure you’ve made the assumption that this “Workout of the Week” focuses on core exercises. These are some of my go-to core-centric movements. There’s a bountiful mix of strength and cardio training within this routine (the first set is strength/weights and the second set is cardio/bodyweight), so your endurance and strength will be tested! Grab a pair of light dumbbells, as well as a set of moderately heavy ones (as a modification you can use light weights or just your own bodyweight), a mat, some water and let’s feel the burn while engaging our core!
Set one:
Fifteen wood choppers (left side)
Fifteen wood choppers (right side)
Rest and repeat once more.
Twenty alternating side unilateral squat to overhead press
Rest and repeat once more.
Ten low squat curl to alternating arm hybrid curl to overhead press
Rest and repeat once more.
Set two:
Ten X-body tap push ups
Rest and repeat two more times.
Ten plank walk out push ups
Rest and repeat two more times.
Ten plank skier hop burpees with tuck jump*
Rest and repeat two more times.
*Modifications include just doing the plank skier hops, no burpee and/or tuck jump.
Finisher:
Ten bicycle kick (ten reps) rollback burpees
Rest and repeat one more time.
Ten alternating arm dumbbell snatches to alternating side unilateral squat to overhead press
Rest and repeat one more time.
This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!
If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!
Additionally, I am offering a personalized fitness consultancy to my paid subscribers!
If you’ve been thinking about upgrading your subscription to Artfully Exercising, now’s a great time to do it!