BY KATHLEEN DAILEY
When you think of exercise, you probably think of training your legs, as in running, or your arms, as in lifting weights. What about the rest of your body? It may be surprising to learn that the strength of your body’s core helps determine your overall fitness. Exercising your core muscles can help with balance and provide other health benefits.
The muscles around the trunk of your body — stomach, hips, upper legs, buttocks and back — are called core muscles. Gregory Florez, spokesperson for the American Council on Exercise and CEO of FitAdvisor.com, says, “Core muscles represent the very center of muscular energy.” They help make your body stable and are necessary for proper spinal alignment and posture. Strong core muscles can help with balance and chronic back pain and can reduce the risk for injury while exercising.
“Everything radiates from the core,” says Florez. “The legs and arms are links in the chain. Core muscles are the center of both athletic and daily activities, whether you’re lifting children, picking up suitcases, playing tennis or swinging a golf club. A strong core can help you do everything better.”
He adds that working the core muscles two to three times a week can benefit anyone whose doctor hasn’t advised them against exercise. If you have muscular or skeletal problems, get clearance from your doctor first. He suggests having a certified personal trainer show you how to do the exercises properly. Here are ways to exercise your core muscles.
It may seem strange to think that something resembling a childhood toy can be a form of exercise. Stability (or exercise) balls work core muscles and can improve posture. These vinyl balls
have been around for almost 30 years and were first used for physical therapy.
Because the balls roll around and aren’t stable, they make you use, and thus strengthen, your core muscles to stay balanced. A trainer can teach you how to use the ball properly, and then you can exercise with it on your own. Videos are also available.
Stability balls cost anywhere from $10 to $200 and come in different sizes. When buying a ball, be sure to get the correct size for your body and the proper air pressure — the harder the ball, the more challenging the exercise will be. Use the ball on a soft surface — you will be less likely to get hurt if you slip off.
Stability balls are not recommended if you get dizzy because of a change in blood pressure or if you have a health condition that affects your balance. Talk to your doctor about other core muscle exercises that you can try.
Pilates (pul-LAH-teez) is a form of exercise that has been around for decades. It’s been used by athletes and soldiers to help them recover from injuries, as well as dancers. In addition to working your core muscles, Pilates can make you more flexible, improve the motion in joints and increase strength.
You can do mat exercises, use equipment or use both methods. For mat work, you sit or lie down for most of the exercises. Instead of many repetitions of a movement, in Pilates you do a few repetitions in a particular order.
Pilates also uses a machine called the Reformer. While it may sound more like a movie action hero than a piece of equipment, it actually resembles a rowing machine and consists of sliding boards, springs and pulleys. An instructor helps you with the different motions.
Look for Pilates classes at your local gym, YMCA or Pilates studio. You can also try it at home with a video.
If Pilates or exercise balls don’t grab your interest, there are still ways for you to strengthen your core muscles. Try the following crunch exercises. Do 10 repetitions, then eventually work your
way up to 25 repetitions.
Upper abdominals. Lie with your back flat on the floor and bend your knees. Cross your arms on your chest. Slowly raise your chest and shoulders several inches while exhaling. Inhale as you go back down. Remember to keep your chin a few inches from your chest.
Obliques. These muscles are on either side of your stomach. Follow the upper abdominals exercise, except reach for the opposite knee with your shoulder. Then switch to the other side.
Lower abdominals. Lie flat on your back and move your knees up toward your chest so that they form a 90-degree angle. Exhale as you move your knees slightly further toward your chest. Use your lower abdominals instead of your hips or legs. Bring your knees back to their original position.
To be as fit as possible, you need to combine your fitness program with a healthy diet and cardiovascular exercise. Working from the inside out, you’ll be on your way to a healthier you.
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