Core Supersets

A "superset" is when you perform exercises back to back with no rest in between. Especially effective are supersets that target opposing muscle groups such as quads and hamstrings or biceps and triceps. Today we are going to discuss why performing abdominal/back extensor supersets are really efficient and helpful for strengthening your core. Most muscles in your body work in pairs, and the abdominals and lower back muscles are no exception. In fact, your deepest core muscle, the transverse abdominis is like a corset, wrapping from back to front. This muscle is the main stabilizer in your core and is often ignored by people trying to attain that ripped 6 pack look. Your 6 pack is also known as the rectus abdominis and runs vertically down the front of your belly, lying on top of the transverse abdominis. Many people make the mistake of working only this muscle, ignoring the deeper core muscles (transverse, inner obliques) and more importantly the back extensor muscles. If you have lower back pain, this could definitely be a reason why. You need to be working the muscles in your body in a balanced fashion, otherwise you may be at risk for injury and/or pain. That being said, here are some samples of exercises you can do for your back. Incorporate these exercises with your regular abdominal exercises in supersets and you will be on your way to a strong, solid core!

1. "Swan"(Pilates)/"Cobra"(Yoga)

Begin by lying on the mat face down (prone). Keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. Ideally your legs should stay glued together, but if it causes pain or serious discomfort, you can separate them a little. Engage your abdominal muscles, lifting your belly button up away from the mat. Keep your abs lifted up throughout the whole exercise. Inhale: Lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc the upper body. Your elbows are close to the body, your head should stay in line with the spine, and your hips stay on the mat. Exhale: Keep your abdominals lifted as you release the arc, lengthening your spine as your torso returns to the mat in a sequential way: low-belly, mid-belly, low-ribs, etc. Repeat 3-5x.

2. Stability Ball Hyperextension

Position your lower abdomen on a stability ball so that the weight of your pelvis is supported and your legs are extended behind you, toes curled underneath so you are on the balls of your feet. Interlace your hands behind your head, keeping your elbows wide and drape your torso over the ball. Inhale and begin to raise your chest off the ball as you extend your hips into the ball. You will feel you back and glutes start to engage as you raise up. Slowly return to your starting position and repeat 10-12x.

3. Incline Back Bridge

Begin lying face up (supine) on the mat with your legs extended. Place your palms on the mat on either side of your ribcage and straighten your arms to lift your body off the mat. You will be in a reverse plank position, and hold this position as long as you can! Aim for somewhere between 20-60 seconds. Keep your head in a neutral position by gazing up at the ceiling. If you want to add on to this and make it more challenging you can lift and lower your legs, one at a time, but be careful to keep your hips square.

4. Deadlift

Begin by standing with your feet a little wider than hip's width apart, toes fanning slightly out. Hinge forward from your hips, bending your knees slightly and keeping your abdominals pulled in. Reaching your arms down, grab either a pair of dumbells or a barbell and reverse the motion back upward. Repeat, and drop the weight back down. Do about 5-10 sets, depending on how heavy your weight is.

5. "Swimming"(Pilates)

Begin by lying face down on the mat with your legs extended behind you, slightly separated. Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead. Pull your abs in so that you lift your bellybutton up away from the floor. Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine. Keep your gaze down so that you don't strain your neck. Continue to reach your arms and legs out very long from your center as you alternate right arm/left leg, then left arm/right leg, pumping them up and down in small pulses. Coordinate your breath with the movement so that you are breathing in for a count of 5 kicks and reaches, and out for a count of 5.