Submitted by Nicolette Isaacs, Fitness Connexion
Do you remember when doing 100 sit-ups a day was considered the “magic bullet” to achieving a flat stomach? Then sit-ups became passé and crunches were the way to beach body abs. Now “working your core” is the new sit-up and “core training” is the way not only to a well defined mid-section, but the key to keeping your whole body in shape. Just what are these core muscles and why are they so important?
In simple terms, your core is your body without arms and legs! There are 29 core muscles that are located in your back, side, pelvis, buttocks, and abdomen. These muscles are the most important group of muscles in the entire body because they work together to hold you up and provide the foundation for all of your movement.
Think of your core muscles as the trunk of a tree, connecting your upper and lower body. No matter what you do — walking, running, bending, twisting, sitting, swinging a golf club or sweeping the floor — the motions start in your core or move through it. These core muscles need to be strong, but also flexible. There is a good reason why the fitness industry focuses on the importance of core strength, which involves the body as a whole instead of isolated muscles. Let’s look at some of the important benefits of strengthening your core.
- Strong core muscles help prevent and eliminate back pain. Back pain is often a side effect of weak core muscles. A strong core helps support the entire body instead of overloading the back. This balances things out and takes some of the pressure off of the back.
- The core muscles affect your overall appearance. Working your core is the best way to improve the condition of your abdomen. Even if your bikini days are over, all your clothing will look better. If you are overweight, you’ll still need to lose body fat to help flatten your stomach area, but a strong core actually helps hold in excess fat you may have, making for a slimmer appearance. Your posture will also improve because weak core muscles contribute to a slouched or hunched appearance. Strong core muscles also help you lose weight faster and speed up your metabolism.
- Strong core muscles reduce the risk of injury. Back injuries are often caused by weak core muscles. A strong core improves your balance and stability so there is less risk of slipping or falling. You will be able to lift heavier things. Athletic injuries will also decrease.
There are hundreds of core exercises including programs like Pilates. Unlike weightlifting, a core-strengthening program exercises your whole body at once. The plank is one exercise that may be familiar to many. You hold your body in a push-up position, resting on your toes and forearms. This looks easy until you try to hold it for more than a minute! The strength you use in holding a position and the gravitational pull of your own weight, give surface core muscles as well as deeper internal muscles a workout. If you sit a lot, you can work your core by sitting on a stability ball instead of a chair. The instability this creates forces your core muscles to stay engaged. Plenty of core exercises do not require any equipment, but classes or workouts that use balance balls, Bosu balls, TBR suspension straps and the like, are excellent options.
A class instructor or personal trainer is recommended because it is easy to do core exercises improperly. A professional also has knowledge of anatomy so that your program will include a variety of exercises that include all of these core muscles. It is also important to not exercise the same muscles every day as they need to rest and recover. Get ready for summer by including core exercises in your workout and see the difference it makes to be fit from the inside out.
Fitness Connexion, owned by Dafne Greene, is the place where women gather to get healthier, stronger, and create life-long friendships. A variety of classes, personal training, boot camps, FREE 16-day trial and FREE childcare is offered at their new location, 3302 Gerig Dr. in Bloomington. Nicolette Isaacs is an ACE certified personal trainer with specialty certification for senior citizens. For more information, contact them at 663-6100 or online at www.FitnessConnexion.net, FREE 16-day trial, and FREE childcare.
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