How many times today did you reach, twist, turn, bend or lunge? I bet you performed these movements more times than you think you did. We don’t often consider the muscles involved in everyday movements, such as reaching for a box on a high shelf, or stooping to pick up a small child, but both of these examples require a strong core, which involves the muscles surrounding and supporting your spine and connecting limbs to your torso. Whether these muscles are strong or weak can mean the difference between picking the child up with ease, or sustaining an injury.

To properly work the core, take your abdominal routine off the floor. Isolated contraction of the abdominal muscles, such as when performing crunches while lying on the floor, are helpful for strengthening and toning abdominal muscles, but crunches really don’t mimic real-life movement all that well.

Engaging all of the muscles that surround and support the spine (the spinal erectors, obliques, and abdominal muscles) by performing exercises in all of the planes of motion and with a variety of equipment will improve posture, help you move more efficiently, and make everyday activity much easier.

The following conditioning workout hits the core from all directions and with a variety of equipment. Try integrating a few of these moves into your regular strength training program, or do them all for a more synergistic routine.

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Intermediate Core Galore


* Note: Blue Sky Gym and the author disclaim any liability for any injury, physical or emotional, suffered during or as a result of exercise or activities recommended. As always, you should use common sense and consult your health professional before beginning any exercise routine or program.

The weather is beginning to look like spring and maybe you’re starting to dream about playing golf or tennis again and getting antsy to get in shape. Now is a great time to work on core conditioning so that by the time spring rolls around and you’re ready to go hit some balls, your core is good and strong, mobility is improved, you’re more flexible and you’re ready to attack your golf or tennis game with more power and a decreased risk of sustaining injuries.

Core training helps make movements in everyday living easier – I’ve been pounding in this point week after week: core training is the foundation of movement. In golf or tennis, you need both muscular strength and stability, and flexibility. In fact, about 60% of amateur golfers experience injuries related to over-use, poor swing mechanics and/or striking the ground with the club. Having a strong core greatly reduces your risk of injury, no matter what your sport is.

The traditional approach to core training worked the abs through crunches and maybe a few oblique twists and the rest was often neglected.

The new approach: Use your abs through the entire workout – not just for 10 mins at the end of class or at the end of your run.

Benefits:

Increased athletic performance, injury prevention and functional ability improves.

So, 2-3 times per week, do focused core training:

You can still do traditional, isolated moves like crunches and back extensions, but try to incorporate nontraditional stabilization exercises, such as:

• Superman (lie on floor on stomach (prone) and alternate lifting opposite arm and leg simultaneously. Keep shoulder blades together, lift the head and torso, squeeze the glutes, then lift opp. Arm/leg, hold for 2 counts, lower and repeat with other arm/leg.

• The Quadruped: Similar exercise: on hands and knees, engage abdominals by drawing naval toward the spine, keep head in neutral position, and simultaneously life opp arm and leg. Requires a great deal of balance. Hold for two counts, lower and repeat on the other side.

• Standing Hip Flexion:     Stand in a neutral position with knees slightly bent, feet about hip width apart, arms at sides. Lower torso toward floor with maximum of 90 degrees of hip flexion (parallel to floor). Return to start position. Repeat 8–12x. For added resistance, hold a Body Bar or dumbbells in hands in front of thighs. Repeat above, lowering torso and weights, 8–12x. While holding Body Bar or dumbbells, flex forward, extend and lift R leg behind (maximum height: parallel to floor). Return to start and repeat, lifting L leg. Perform 8–12x, both sides (alternating R and L).

• Plank: Lie prone, forearms resting on the floor and elbows under shoulders, chest and head slightly lifted, legs and toes on floor. Lift torso and knees off floor, and engage abdominals.  You should resemble and ironing board (i.e, tush down and in line with top of head and feet. Think long and straight.) Extend knees until legs are straight. Maintaining neutral spine, hold for 3–5 slow, deep breaths (approximately 30 seconds.) Over time, work up to 60 seconds.

• Gluteal Bridge:  Start supine (lying on your back), with your head and shoulders on floor, shoulders broad, and arms along sides, feet hip width apart, knees bent. Extend hips, lifting buttocks (avoid excessive spinal hyperextension). Hold for 3–5 slow, deep breaths, and lower buttocks to floor without completely releasing. Over time, work up to 12-15 repetitions, and when you can complete those with ease, light dumbbells (5-10 lbs) can be added to the hips to increase resistance.

When it comes to a flatter tummy, nothing works better than a well-rounded, healthy diet, exercise, and proven exercises to strengthen the core (see my YouTube videos for more information on that topic: Best Ab Exercises). There are, however, a few things you can do today that will make a difference and possibly inspire you to make permanent lifestyle choices that keep your midriff where it is supposed to be (under your belt, rather than over it).

Here we go:

1. Cut the carbonated beverages.

2. Limit sugar. Extra carbs, like sugar, add to fluid retention.

3. Watch the wheat. Wheat is a major cause of abdominal bloat. In fact, many people have wheat sensitivities they aren’t even aware off, causing all kinds of digestive problems.

4. Hold the salt.

For more great tips, visit Joy Bauer’s column on Today’s website: MSNBC