Strengthen Your Core With These 5 Moves 08/09/2010
 Contrary to popular belief—and what a certain shirtless Jersey Shore cast member shows off every chance he gets—your core is about more than just a tight tummy. There are between 29 and 35 muscles attached to your spine that make up your core. Here's a plan for getting all of them in shape. A strong core helps your posture and allows you to use your upper and lower body more efficiently. Even if all you want is a flat tummy, working the side and back muscles that make up your core will help you get there faster, with better results. Here are five great exercises to get you started. Bridge 1. Lie back on a mat so the lower back is pressed to the floor. 2. Place your hands down at your sides and your feet hips distance apart, with your heels directly under your knees. 3. Contract your abdominal muscles and slowly lift the hips upward, one vertebra at a time. 4. Pause, then reverse the motion and return to starting position. Crunch 1. Lie back on a mat and bend your knees so that both feet are flat on the floor. 2. Cross your arms and rest them on your chest. 3. Slowly curl upward. Avoid thrusting your body forward. 4. Pause, then reverse the motion and return to starting position. Plank 1. Lie face down on a mat with your elbows bent and your hands pressed down beside your shoulders. Flex your feet so that your toes are pressed down, heels are in the air. 2. Push the body upward until the arms are almost fully extended. 3. Pause and hold this position for a few seconds. Don't let your body sag in the middle. Keep your entire body parallel with the floor. 4. Slowly return to the starting position. Roll Up 1. Lie back on a mat so that your lower back is pressed to the floor. 2. Extend both arms above your head with your palms facing upward. 3. Pull your arms forward until they are extended above your chest. 4. Slowly lift your shoulders and bend your head toward your chest while keeping your arms extended. 5. Continue until your arms are pointed forward above your legs and your rib cage is directly above your hips. 6. Pause, reverse the motion and return to the starting position. Bicycle 1. Lie flat on a mat and place both hands on the sides of your head. 2. Lift both legs and begin a pedaling motion in the air. 3. Curl upward and twist, touching opposite elbows to opposite knees. (You will alternate: Right elbow to left knee, left elbow to right knee, and so on.) 4. Repeat for several cycles. Comments03/14/2012 7:57am
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For as long as can remember I have been interested in fitness and working out. I became a certified trainer over 5 years ago because helping others achieve their fitness goals gives me great satisfaction, especially when someone comes up to me and says something as simple as " I feel so great! Thank you so much!" ArchivesAugust 2010 Categories |
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