The core...That elusive set of muscles that we are told are pivotal to athletic performance. The core provides the stability, power and endurance an athlete needs, particularly runners. Having a strong core forms the foundation for all movement, no matter what level you are, be it beginner or professional.
Whilst flicking through a past issue of 220 Triathlon I found a new move. I was bored of my planks and sit ups and in want of a change-up to refresh my core routine. I believe I found what I was looking for in the so-called 'Dish'. I find it engages the full length of the abdominal muscles whereas sit ups only isolate certain parts and do not work the deep core muscles that provide the stability to run mile after mile. It is a great addition to any core workout or circuit and one I have certainly found to be effective. Remember that it is important to constantly change your routine in order to keep challenging your body to ensue it does not become a creature of habit.
Britney Spears (pre head shaving) famously performed 300 sit-ups a day to get her infamous washboard abs for her 'Baby One More Time' video...I reckon she could have saved herself a lot of time by incorporating the dish into her workout in substitution for a hundred or so crunches...
'The Dish'
Muscles Used: Abdominal muscles (transverse abdominus, rectus abdominus and internal obliques)Benefit: Builds core strength
How: Lie on your back with your arms above your head. Engage your abdominal muscles so that your lumbar spine touches the floor. Lift legs and shoulders ensuring the lumbar spine is still in contact with the floor. Hold the position for a count of 10 and lower slowly to the ground. Make sure the movement is slow, therefore ensuring your core is working for a longer period of time.
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