To the Core Part II

Last week I offered my readers a brief explanation of the importance of incorporating core exercises into a weekly workout regimen. This week I will give you some specific exercises to strengthen your core.

Although it is important for each person to find exercises that suit his or her fitness goals, I have found some of the P90X core synergistic moves work well for most fitness levels. These mat exercises are simple and take less than 20 minutes.

Make sure you have spoken to your doctor before starting any exercise plan. Remember, core work includes muscles from the bottom of the rib cage to about mid-thigh. If you have any chronic back issues, you must use caution and listen to your body.

Start by lying on your back. Bring your legs up so that you have a 90 degree angle at the hips making an L-shape with the body. Engage the abdominals by pulling your belly. button toward your spine and gently press the low back toward the floor.

Exhale and hold that contraction for approximately 5 seconds, then release. Practice this “scooping” out of the core muscles 10-20 times until you feel confident you have made that purposeful, mind-body connection.

Engaging the abdominals, or scooping, can be done any time of the day and should be practiced regularly. Make the commitment to scoop, or engage abdominals while driving, watching television or sitting at your desk. You will see and feel results almost immediately.

Next, lay on your side propped up on your elbow with your other hand either on the floor in front of you, or on your hip. With your legs straight and feet stacked, use your oblique’s to lift your hips up off the floor pressing your hips forward slightly at the top of the move.

Slowly lower your hips back down, while keeping the core muscles engaged the entire time. Continue this up and down movement until you have completed 10 repetitions on each side.

Lastly, do a simple but effective core exercise called bridge. Get on your back with your knees bent at a 90 degree angle. With most of the weight in the upper back, lift your hips up off the floor contracting the muscles in the gluteus and hold for 10 seconds. Make sure you are able to lift your head freely in this position ensuring the neck is not bearing too much weight. Slowly lower the hips back down keeping your buttocks tight; rest for a few seconds before repeating. Do approximately 10 repetitions.

Fit this workout in at least two times a week, and you will see results within a month. A healthy core will improve your posture, relieve back pain and trim the waist.

For questions or comments please email: suzannemcginnis@me.com.