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The core is the center of the body, where all movement begins. When you lift a
heavy grocery bag, reach for a suitcase, pick up one of your children, move a
bookcase or throw a ball, the core muscles should activate even before your
limbs are in motion. Healthy core muscles will provide your body with the
structural integrity and support to your spine for everything from walking and
running to lifting to standing to sitting. Let's review five of the more
effective core exercises:
Traditional Ab Curl: Lie on your back with your hands behind the low
back. Don't flatten the back to the floor. Keep one knee bent and the other knee
straight. Tighten the abs and slowly crunch up from the sternum (that T-shaped
bone in the center of your lower chest, also known as the breast bone), bringing
your shoulder blades off the ground. Don't forget to breath in and out. 12-15
repetitions, 1 set.
On-Your-Back Bent-Leg Knee Raise: Lie on your back with your head and
neck relaxed and your hands above your head, holding onto the sides of a bench
or a piece of heavy furniture. Your feet should be flat on the floor. Use your
lower abdominal muscles to raise your knees up toward your rib cage and face,
the heels toward the butt, and toes to the shin. Then slowly lower your feet
back to the starting position. As your feet lightly touch the floor, repeat. 12
reps, 1 set.
Plank: Start to get in a push-up position, but bend your elbows and rest
your weight on your forearms instead of your hands. Your body should form a
straight line from your shoulders to your ankles. Pull your abdominals in;
imagine you're trying to move your belly button back to your spine. Continue to
brace the abdominals and put the low back in the neutral position. Hold this
position for an increasing length of time up to a maximum of one minute,
breathing steadily. As you build endurance, try to do at least a 60-second set.
2-3 sets, 1 minute per set.
Stability Ball Push-Ups: These are your basic push-ups, but you're doing
them with your feet on a stability ball. Keep your body straight - don't let
your hips sag or stick your butt up in the air - to max out on the exercise's
core-strengthening benefits. Do as many as you can with strict form. 1 set to
failure.
Side Bridge: Lie on your nondominant side with your forearm on the floor
under your shoulder. Support your weight with that forearm and the outside edge
of the same side foot (your legs should be stacked one on top of the other).
Your body should form a straight line from head to ankles. Contract your abs and
glutes in as far as you can, and push your hips off the floor. Create a straight
line from ankle to shoulder and keep your head in line with your spine. Hold
this position for an increasing length of time up to a maximum of one minute,
breathing steadily. Relax and lower under control. Repeat on your other side.
2-3 sets, 1 minute per set.
Don't be afraid of core training, even if you're a beginner. Actually, if you're
just starting an exercise regimen, core training is the place to start, because
it will make everything easier. Your doctor can answer any questions you may
have regarding the value of core exercises and how to properly perform these and
other core exercises.
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