Cutting to the core
Tuesday, December 9, 2008
Shape Up, Emporia!, is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.
By Barb Rourk
Special to The Gazette
The latest “buzz” around the fitness industry is “Core Training.” I’m sure you’ve noticed all the exercise gadgets appearing on television promising firmer abs and tighter thighs, all talking about the importance of core muscle training.
Luckily, core strength exercises can be performed without the use of any additional equipment other than your body itself. It’s just been within the last few years that strength training has evolved to include the need for strengthening the core muscles. Aside from the occasional sit-up or crunch, however, core exercises are often neglected.
Q Where are my core muscles?
A Your body’s core is the area around your trunk and pelvis. This refers to the muscles of the abs and back, attaching to the spine or pelvis. Some of these muscles include the abdominal muscles, the hip flexors and the obliques, just to name a few. These muscles are where movement starts, and it’s also the source of our stability. Whether you’re running, lifting weights, or picking up bags of groceries, these “core” muscles help keep your body stable and balanced.
Q Why are core muscles so important?
A The core muscles provide a solid foundation that transfers power from the center of the body out to the limbs. Stronger core muscles help maintain proper posture, stability/balance, and help reduce back strain. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work together. Strong core muscles make it easier to do most physical activities — from swinging a racquetball racquet, to reaching for a cup off the top shelf or bending down to pick up the family pet. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. Probably the best benefit of having strong core muscles is the help they provide for functional fitness — that is, movements that are necessary for daily chores and regular activities.
Q How can I improve my core muscle strength?
A It doesn’t take special equipment to help improve core muscle strength. Any exercise that uses the trunk of your body without support will help strengthen the core muscles. Here are a couple of exercising tips to remember that will help enhance your workout efforts:
F Breathe normally. Try not to hold your breath during your exercise, breathe regularly.
F Quality instead of quantity. Take it slow! Concentrate on performing each exercise with correct positioning. Gradually build up to a greater number of repetitions.
F Take a break. If you work your muscles to fatigue, wait at least 24 to 36 hours between workouts to give your muscles time to recover.
F Consistency. Don’t give up. Perform your core exercises at least three times a week, including them as part of your regular fitness program.
Try these three easily performed exercises to help strengthen your core muscles.
Quadraplex
Start in a four-point kneeling position. Hands are directly under shoulders and knees under hips. Draw lower abdominal muscles toward the spine. Extend one arm with the opposite leg. Hold this position for 5 to 10 seconds. Switch sides. Do not arch the back.
Pelvic thrusts
Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat.
Russian twists
Start by sitting on the floor with hips and knees flexed to approximately a 90 degree angle. Grasp a medicine ball or small dumbbell (start with no additional weight) and swing it to the right and left as you keep the hips from rotating with the shoulders. Keep the arms low near the thighs, as the medicine ball is swung to each side.
Q How can I determine the strength of my core muscles?
A Try this simple “at home” Core Muscle Strength and Stability Test, offered by Sports Medicine as a way to determine your current core strength and determine your progress over time:
1. Position a watch on the floor where you can see it
2. Assume the basic press up position, shown below. (Start on the floor by lying on your stomach and placing your elbows directly underneath your shoulders with your forearms on the floor making parallel lines. Curl your toes under and press up into an elbow plank.) Hold this position for 60 seconds.
3. Lift your right arm off the ground. Hold this position for 15 seconds.
4. Return your right arm to the ground and lift the left arm off the ground. Hold this position for 15 seconds.
5. Return your left arm to the ground and lift the right leg off the ground. Hold this position for 15 seconds.
6. Return your right leg to the ground and lift the left leg off the ground. Hold this position for 15 seconds.
7. Lift your left leg and right arm off the ground. Hold this position for 15 seconds. Return your left leg and right arm to the ground.
8. Lift your right leg and left arm off the ground. Hold this position for 15 seconds.
9. Return to the basic press up position (elbows on the ground). Hold this position for 30 seconds.
If you were able to complete this test then it indicates you have good core strength. If you are unable to complete the test then repeat the routine three or four times a week until you can.
Let’s keep in mind that core training is not a complete fitness program. Stretching, aerobic exercise, and strength training are the other very important components that make up a total workout. It doesn’t matter whether you’re starting an exercise program or you’re an exercise fanatic, a well-rounded fitness program can help you reach your fitness goals.
Find your core and stay healthy.
Shape Up, Emporia!, is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is
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