Nowadays, core training is the talk of the town. You see entire infomercials and products claiming to help you lose the flab and tone up by concentrating on your core. So what is the core and how can it help you look leaner and feel stronger? Well, you can start by picturing the cylinder around your torso. The area from your pelvic floor muscles to your diaphragm makes up your core. A strong core can help you tighten up your midsection and reduce neck and back pain.
While crunches and leg raises are great to help strengthen your abdominals, you should also integrate movements that involve working the core muscles as a unit. Why is this important you ask? Just think of bending down to pick up your child and place him/her into a car seat. You don’t just call on your abdominals to make this happen; you use a variety of core muscles to bend, twist, lift and place your baby. A strong core will help you move more efficiently and reduce the chance of injury. Here are three core-enhancing exercises that you can do in the comfort of your own home.
Lie face down on an exercise mat with your forearms supporting your upper body. Lift your entire body off the ground, from the balls of your feet to your forearms. Pull your abs in tight, keep your pelvis in neutral and make sure your body is about parallel to the floor. Hold for 10-30 seconds. Rest and repeat 3 times.
Lie face down on an exercise mat, hands by your hips and shoelaces to the floor. Slowly lift your chest and arms off the floor with your thumbs up and your feet raised. Hold for 5 seconds. Rest and repeat 3 times.
Lift your body off the ground and balance on one forearm and the side of your foot. Contract your abdominals and keep your shoulders back. Try to keep your hips in line with the rest of your body. Hold for 10-30 seconds. Rest and repeat 3 times.
Alex Savva is the founder of CircuitFIT studios. His unique 30 minute total body workout incorporates cardio, weight training and core training creating an optimally balanced exercise program. Alex has appeared on City TV and CP24’s Perfect Fit as a fitness expert. He is a certified Kinesiologist with a degree in Physical and Health Education. Alex is urbanmoms.ca’s fitness and health expert. If you have questions or suggestions please send Alex an email. You can learn more about CircuitFIT by visiting their website at www.circuit-fit.com
