Don’t Ignore Your Core

Summer of 2011 is almost over, and people are either going full force to meet their resolutions, or their resolve is waning.  Gym membership has increased, and many trainers are seeing an increase in clientele.  While it may be difficult to find an open piece of cardio equipment or free dumbbells, please remember to work your core.

The core, consisting of your abdominals, chest, and back, stabilize the body.  Balance and power stem from here, yet it is the area most people neglect or do not work properly.  Most, in their quest to attain “six-pack abs” will only work the abdominal muscles.  While that has its benefit, neglecting the back and chest will lead to muscle imbalances and even injury.

An article published by ACE Fitness says this:

Think of your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities, and is especially important when you add a heavy load, such as weights, to your workout.

It is important when you are strengthening the core that you create balance between the muscles of the abdomen and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower-back muscles. Exercising with stability balls helps to develop and strengthen those muscles.

Here are three exercises that can be performed with a standard stability ball that target all three major sections of the abdominal muscles:

•Supine trunk curl—Start with the top of the ball beneath the center of the back. Press the lower back into the ball and tighten the abdominals as you curl the rib cage toward the pelvis. Slowly return to the starting position.

•Supine oblique curl—Start with the top of the ball beneath the center of the back, then stagger your feet and rotate your hips to one side. Anchor the lower hip to the ball and move the rib cage in a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.
•Forward transverse roll—Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90-degree angle. From this starting position, roll the ball forward as you simultaneously extend your arms and legs. Contract your abdominals to help support your lower back, which should not be strained.

Roll as far forward as possible without compressing the spine, drooping the shoulders or rounding the torso. Return to the starting position.

For those of you who prefer working out at home and utilizing videos, the best core video I have found is Suzanne Bowen’s Gorgeous Core.  You do not need any equipment for these exercises and Suzanne is easy to follow.  I have this video myself and I can attest to the fact they are challenging, well done, and worth every penny.

Whether you are working out at home, in a gym, by yourself, or with others, do your body a favor and don’t ignore your core.