It is a mainstay in fitness lingo--strengthen the core. But what does it really mean to strengthen the core? And why is strengthening the core so important?
Core muscles, which include the abdominal, oblique, back and gluteal muscles, help the body maintain equilibrium and balance. Core muscles stabilize the spine and support an upright posture. The core is used in virtually all body movements, from simple tasks like opening a door to more complex tasks like throwing a ball.
Strengthening the core can improve posture, decrease risk of back injury, boost mobility, enhance physical skills and sculpt the body.
Bridge Roll with Fitness Ball
Lie down on your back with the fitness ball underneath your calves. Place your arms alongside your torso, palms down. Lift your hips off the mat, straightening your knees, until your body forms a straight line through the legs, pelvis and torso. Keeping your torso and hips steady, bend your knees and pull the ball toward your buttocks, using your feet to roll the ball. Then straighten your knees, pulling the ball away from your buttocks. Gently lower your hips back down to the mat. Repeat this exercise eight to 12 times.
Plank with Fitness Ball
Lie with your belly on top of the ball and your hands on the mat in front of the ball. Walk forward with your hands, rolling your body over the ball and allowing your feet to lift off the mat. When your body has reached a fully-extended position with your wrists directly below your shoulders and your shins resting on the ball, hold the position for five seconds. Then walk your hands back toward the ball until you have come back to the starting position. Pull your belly into your spine to hold your body steady throughout the exercise. Repeat this exercise eight to 12 times.
Side Plank
Lie on your right side with legs extended and your left leg stacked on top of your right leg. Prop yourself up onto your right elbow and align your elbow directly below your shoulder. Place your left hand on your hip and focus your gaze on a point in front of you. This will help you keep your left shoulder from dipping toward the mat. Lift your hips and knees off the mat, keeping your right shoulder and arm steady and your right foot pressing into the mat. At the top of the lift, hold for three seconds. Then lower your hips and knees back to the mat. Repeat the exercise eight to 12 times. Turn over onto your left side and repeat.
Member Comments