Fitness Friday

Being that I am a personal trainer, I thought I would start a little series where I post a little something related to fitness/exercise/nutrition every Friday! Feel free to submit questions of your own in my comments and I will answer a couple questions a week!

I'm sure you have all heard the term "core strength" but what is the core and why is it so important to have a strong core?

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles(13!!) that stabilize the spine and pelvis and run the entire length of the torso. All of our movements are powered by the torso--the abs and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. The torso is the body's center of power, so the stronger you are in that area, the easier your life will be. These muscles also stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. A strong core also distributes the stresses of weight-bearing and protects the back.

The great thing about training the core is that you don't need any equipment! Bodyweight exercises are great for developing core strength! Here are a few simple exercises you can do to strengthen your core!

Plank: Hold this position for 30 seconds. Counting to thirty out loud will help you remember to breathe! Repeat 2 more times.

Reverse Crunch: Lie on your back, spread your arms out to your side, and bend your knees at 90 degree angle (heels away from your glutes). Lower your feet to the floor and let them "tap", then bring your knees back up to the starting position. Make sure your back always stays in contact with the floor- - that requires pulling your belly button in towards your spine. Exhale as you bring your knees up. For more of a challenge, straighten your legs or put an exercise between your legs. Do 2 sets of 15 repetitions.

Superman: Hold this position for 30 seconds and then pulse upward 10 times. Repeat twice.
Oblique twists: Sit comfortably on the floor with your knees bent (toes facing the ceiling) and slightly lean back until you feel a small pull in your abdominals. Spread your arms as seen in the pic, then bend your arms at your elbows so your fingertips touch. From here, twist to your right and tap your right elbow on the floor. Return to starting position and twist to the left and tap your left elbow on the floor. Do 12 taps on each side. Repeat twice.

Do these exercises 3 times a week- not consecutive days- and you are on your way to a stronger core!

PS- It's especially important for you mom's to do these to strengthen the muscles you "lost" during pregnancy!