This week, and each week for several weeks, I will include at the end of each article a new abdominal exercise that you may practice. In addition I will give you one dietary change or addition that improves your chances for a less “squishy middle. Today, I will give you what I call the real world benefits of a strong core.Think of your core muscles as the sturdy center link in a chain connecting your upper and lower body. Whether you’re hitting a tennis ball or picking up the kids or grandkids, the necessary motions either originate in your core, or move through it.
No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Thus, weak or inflexible core muscles can impair how well your arms and legs function. And that saps power from many of the moves you make. Properly building up your core actually gives one power. A strong core also enhances balance and stability. It helps prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything we do:
- Core for the Everyday. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.
- Core for on the Job. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
- Core for a Healthy Back. Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain arises, a regimen of core exercises implemented at the proper times is important in alleviating pain, as well as back stretches.
- Core for Healthy Sports Engagement. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.
- Core for Housework, Fix-it Work, and Gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.
- Core for Balance and Stability. Our core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen our risk of falling.
- Core for Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps us gain full benefits from the effort we put into exercising, too.
Got To Know
It’s fun seeing the muscles rippling from our abdominal region, and there is a way to achieve this… if one is not looking for a quick aesthetic fix. These things take time! The best combination for leaning up the middle is not what you may think. Forget all the cardio, unless it is tried and true short burst interval training and no longer than 30 minutes. Combine this type of cardio with eliminating what I call the squishy foods, as well as smart abdominal exercises (we begin today- see description below) and a mind for improvement over the long haul. Fact is-nothing happens without a little work and persistence, so here’s how to smartly go to work reaping not just the aesthetic benefits of a strong core, but the real world benefits of feeling good for a lifetime of fun.
Medicine Ball Abdominals
Step 1
Starting Position: Stand hold a medicine ball with your feet hip-width apart. Hold the ball relatively close to your body slightly below chest height. Position your hands at the midline of your body. Engage your abdominal / core muscles to brace your torso. Keep the torso upright. Pull your shoulder blades down and back without arching your low back.
Step 2
Movement: Exhale and slowly rotate your torso in one direction, keeping your upper arms at your sides, elbows bent and hands positioned at the midline of your body. Your head, chest and torso should all move together. Avoid leaning your torso in the direction of your movement. Hold this end position briefly before turning to rotate in the opposite direction.
Step 3
Exercise Variation: To increase the exercise intensity, fully extend your arms to shoulder height and keep your arms in this position throughout the exercise. The longer lever increases the loading on the spine, requiring the core muscles to work harder.
Engage your abdominal / core muscles throughout this exercise to stabilize and protect your spine.
Comment: if the lower back is stiff or uncomfortable, keep the levers close. Know that this exercise with the arms extended is not for those who have not built up back muscles properly first.
This Week’s Get Rid of The Squish in the Middle Tip:
Eliminate bread of any kind. Including whole grain bread!