Fitness Friday: Integrate Core Moves

Core strength is a hot topic these days among gym enthusiasts, specifically how to get those core muscles strong. It's really about the center of your body, not just about the abdominals, which are in front of your body. 

Imagine a house having walls but no foundation - no real bottom to build upon.  Many people seem to lack strength in their core region but it only takes about 12 minutes of targeted exercise, three times a week, to actually feel stronger.

The core is made up of the lower trunk musculature: rectus abdominis ("six-pack" muscle), the external and internal obliques, the transversus abdominis (deep internal abdominal muscle) and the erector spinae (lower back muscle). Each of these muscles is responsible for movements like bending, lifting, throwing, twisting, and rotating. The core also acts as a stabilizer.

"Having a strong core is often not thought about until something goes wrong. You don't realize you don't have it, until you need it and it's not there," said Bob Phillips, strength trainer of completestrength.com, who recommends integrating core exercises regularly into weekly workouts. "You might awkwardly reach forward or bend over for something and suddenly feel a sharp, shooting pain, or experience discomfort or weakness," he added. "And this is a clear signal that your core needs to be stronger."

The lower back is especially prone to "going out" when our core muscles weaken by reacting in tightness, pain and/or spasm. Rest may help it feel better, although it typically leaves it feeling weaker, compounding the original weakness.

Getting started with floor exercises is more than half the battle in combating weakness. Doing specific exercises like the plank, side plank, superman and bird dog zero deeply into the core musculature of both front and back regions. Think of your core as if wearing a girdle around your middle, which helps draw your mental picture of it before beginning any strengthening exercise.

Consult your doctor if you have any concerns before engaging in these exercises. Never go past your body's capacity to control movement in the lower back. Stop immediately if you experience any discomfort or pain. And remember to breathe: inhale and exhale fully within each move.

Plank
Lie face down and get into a push-up position. Lower your forearms so that they're touching the floor. Keep your legs straight behind you. Only your forearms and toes should be touching the ground. Tense your abs (exhale, blowing out) and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank
To do these, lie down on your right side. Bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they're stretched out. Lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Place your left hand on top of your hip. Hold this position for 10 – 20 seconds. Repeat 5 times and then do the same on the
left side.

Superman
Face down with your arms straight out in front of you. Keep your neck in a neutral position. Raise your arms and gently extend your spine to raise your chest slightly off the floor to a comfortable height. Then raise your legs off the ground, forming a long, stretched out arc shape with your body. Your arms and legs should be several inches off the floor. Pause and hold this raised position for several seconds. Slowly lower back down to the starting position.

Bird Dog
Start on your hands and knees. Raise your left arm forward to the horizontal position. At the same time, extend your right leg to the horizontal position. Hold this position for 10 to 20 seconds and repeat 3 to 5 times. Do this exercise with the opposite arm and leg.

Finding a spot on the floor might lead to a stronger core and stronger you.

Catherine Dickson is a certified personal trainer and wellness coach in Smithtown.