Cross Training: Coreture

Coreture: [kohr-cher] noun 

1.  a exercise circuit that focuses mainly on the body's core muscles 
2. an extreme core workout
3. awesome word mash-up (core.torture)

One of the awesome things about rock climbing is that you can strengthen many different muscle groups without really having to think too hard about it or hop on to six different machines. That is not to say that by just rock climbing you are going to get that awesome beach body toned up for swimsuit season--it needs a little help. 

Coreture, despite the terrible sounding name, is actually really important. When you climb you are focusing a lot on your arms, legs, and muscles in your back. And you might think, 
"Well why do I need to focus on my core muscles? They don't really help me climb any better."


Yes--in fact they do.
A lot of the time you are using your core without even knowing it. So if you are stuck in a climbing rut this might be the little extra help you need to improve your climbing. 

Here are a few benefits of a little core attention:

• If you climb using your core muscles you are taking a lot of strain and weight off of your arms, which makes your arms fatigue much slower. 
• You also have a better sense of your center of gravity and can climb a lot smoother.
• Muscles like your obliques, lower back, and diaphragm, which often get over looked, can help improve/strengthen your climbing technique and breathing.
• You look amazing when you want to climb with your shirt off.
• Starting from a low or sit start problem will be less difficult because you can use more than just your arms to pull you up.  

Now that I have your attention, the next question is what exercises will help strengthen your core. Here are the exercises that I do at my gym after climbing--You might want to do this with friends because 1) it pushes you a little harder and 2) it is a little bit less torture and more fun that way.  

Brit's Coreture Routine:

 Start off timing a minute for each exercise and as you get stronger increase the time. Also, give yourself 30 seconds rest and make sure that you stretch out (yoga moves like child's pose, sun salutation, and downward-facing dog are good resting/stretching positions).

• Crunches- classic ab working exercise
• Penguins- a fun way to work your obliques. Start in your crunch position but instead of sitting up, pull your body to the right and touch your foot with your right hand. Then pull around and touch your left hand to your other foot. Repeat. You should look like a waddling penguin--except you are on your back. To make this harder, move your feet farther away from your body so you have to lean farther to reach them. 
• Planks- everybody's favorite in two fun variations: front plank and side planks.
• Walking Planks- start in a normal front plank (forearms on the ground) and push up with your right arm so that you are now in a push-up position and then push up with your left. You should now be in full push-up position. Then let your right arm go back down on to your forearm and then do the same with your left. Alternate which side goes up first as you repeat. 
• Backwards Crunches- lay down on your stomach and either have your hands at ninety degrees by your head or resting on your back, lift your chest and upper body up as high as you can and lower yourself back down. Repeat. 
• Walk Up Your Legs- start in a crunch position and lift one leg off of the ground, you can keep it straight or bend it to change the difficulty, and sit up and "walk" your hands up your leg and then "walk" them slowly back down. You only want to touch your leg, not pull yourself up using your hands THAT'S CHEATING! Switch legs and repeat. 

There are many other exercises that you can add and tailor the routine so that is is exactly want you want. I hope that you enjoy your first coreture work out and see positive results. 
Now go love some rocks!