Solid Center

Like a building structure, it is important for the body to have a firm foundation. Unlike a house, however, the core, or center of the body is what creates this stability necessary to support the rest of its parts. Because of the many benefits, a core workout should be incorporated into your weekly exercise routine.

Training the muscles in your pelvis, lower back, hips and abdomen to work in harmony, will improve your balance and stability. Although it takes aerobic activity to burn abdominal fat, many core exercises can slim, strengthen and tone the mid-section.

Strong core muscles make simple daily activities easier as well. Swinging a golf club, getting a box down from the top shelf and bending down to tie your shoes shouldn’t be difficult or cause discomfort. Weak core muscles leave you susceptible to poor posture, lower back pain and injuries.

From experience, conventional abdominal routines may not be enough to accomplish your fitness goals or to accommodate for changes as you age. You may consider synergistic exercises instead. They are designed to burn fat and tone muscles in the chest, shoulders, abdominals, hips and back. I’ve included four of my favorite from fitness enthusiast Sean T., with instructional photos below.

Any exercise that requires a sustained hold in plank—or push-up position—will be effective at tightening and toning the core. To prevent injury and get the most out of these exercises your back should be flat, your abs pulled up and in, shoulders lined up with wrist and eyes focused between your hands.

Plank oblique crunches keep abs working against gravity and use muscles in the lower back as well. Start in plank and bring your right knee toward outside of your shoulder. Alternate until you have worked up to 8 repetitions per leg.

Side push-ups are intensive exercises that engage the muscles in shoulders, triceps, hips, back and obliques. Get into side plank with bottom knee bent. Place both hands at a 90 degree angle on the floor. You can start by holding this position or lower yourself half way down to complete your side plank push-up. Try four on each side to start and work up to a goal of 8 per side.

Another variation to traditional push-ups incorporates a balancing movement. In plank, lower your body down as far as you can. On the way back up, start to lift one arm extending it straight above the head while opposing leg lifts and extends in the opposite direction. Continue alternating arms and legs working up to 8 repetitions.

Lastly add a little punch to your workout with an exercise called plank jab. Again, hold plank but alternate arms punching straight out and above the head for 16 repetitions.

Core strengthening has become very popular among fitness enthusiasts and for good reason. The bodies stability comes from this area. Having strong back and abdominal muscles will help prevent injury, improve posture and give you the ability to perform daily activities with ease.

Plan to incorporate an effective core workout at least two times a week for 15-20 minutes each session.

For questions or comments email: suzannemcginnis@me.com