Sunday, September 21, 2014
YOLO COUNTY NEWS
99 CENTS

Exercises that will strengthen your core

By
From page A5 | January 04, 2013 |

A lunge with rotation will help strengthen your core.   Lara Cerri/Tampa Bay Times photo

SH12L167CORETRAINING Dec. 19, 2012 -- Lunge with rotation by Bob Stewart. (SHNS photo by Lara Cerri / Tampa Bay Times)

By Sally Anderson
Tampa Bay Times

Many people mistakenly believe that core training is just another name for abdominals and continue to perform ab crunch after ab crunch in the fervent hope they’ll lose flab over their abs. Wrong on two counts: Exercising the abs remains important for increasing strength and endurance, but you cannot remove that fat through ab exercises. The abdominal muscle and the fat lying on top of that muscle are two separate entities.

The body fat on top of the muscle can only be lost through full body exercises, as in aerobic exercise and proper diet. Abs are only one small part of what is called the core. The core refers to the center of the body (trunk or torso), known as the power center, which is where all movement originates.

To develop a strong core, you need to condition a variety of muscles that stabilize the spine from the pelvis to the shoulders: Abdominals, hips, gluteals and back all need to contract together and work as a team.

Benefits of core training

* Core training increases range of motion by providing lower back stabilization. Strong core muscles help remove unnecessary pressure from the lower back, freeing up muscles and ligaments to move through their full range of motion, increasing your flexibility.

* Correct posture requires a strong core. Weakened core muscles may cause postural imbalances such as a forward-leaning posture. Poor posture places excessive stress on the muscles and joints, which can lead to pain in all planes of motion.

* Balance and stability can be thrown off if you have weak core muscles, as it is difficult to maintain balance if your midsection is weak. Balancing exercises are included in a core workout; yoga poses provide excellent balance workouts for the core.

* Lower back pain is reduced when core muscles are trained well, as they act as an internal weight belt, providing more support for the back muscles, reducing strain on the spine.

* Core training increases power for sports, as a strong core base provides support for the torso, enabling it to generate power to be transferred from the trunk to the shoulders, arms and legs.

* A strong core will help you stabilize the rest of your body, reducing the risk of injury when you lift things.

The Plank

This basic core stabilization exercise works abdominals, back, glutes and shoulder stabilizer muscles. Begin in a pushup position. Supported with forearms and toes on the floor, contract abdominals, keeping torso in a straight line from head to toes. Without sagging, hold position, building to 30 seconds or a minute. Beginners, hold 10 seconds. To increase intensity, lift one arm or one foot off the floor and maintain correct posture for 10 seconds with each lift.

Reverse Wood Chop

This exercise targets core muscles and the lower body. In a squat position, hold a medicine ball or a weight beside your right hip. Keeping arms straight (relaxed elbows), bring the ball up, diagonally across your body, until you are standing and the ball is across opposite shoulder.

Lunge With Rotation

This strengthens legs, hips and torso. Keeping back straight, abdominals contracted and hips facing forward, step forward with left foot into a lunge position, holding medicine ball or weight about chest height. Keeping hips forward, rotate ball or weight to the left side, arms fully extended. Return ball to original position. Step out with right foot, rotating ball or weight to the right side. You will be using your hips and legs to stabilize the lunge position. A modification would be to hold the ball closer to the body when rotating. Turning with arms straighter (elbows never locked) will increase intensity. Because shoes offer more support than being barefoot, removing shoes will engage muscles that stabilize the ankle and you will add a balance exercise to the movement.

Deep Stretch for Hips

Lying on your back, with knees slightly bent, place strap under arch of right foot. Holding strap with both hands, bring leg straight up ( a hamstring and back stretch) without locking knees. Hold strap in left hand, relaxing right arm to side, shoulder height. Turning head to the right, to keep shoulders on floor, slowly bring right leg over left hip until you feel a comfortable stretch.

— Contact Sally Anderson at slafit@tampabay.rr.com. Distributed by Scripps Howard News Service, shns.com

Comments

comments

Scripps Howard News Service

.

News

Elementary school counselors: necessary, but poorly funded

By Anne Ternus-Bellamy | From Page: A1 | Gallery

 
 
Bet Haverim hosts High Holy Day services

By Special to The Enterprise | From Page: A1

 
Teams assess damage as wildfire burns

By The Associated Press | From Page: A2 | Gallery

 
Driver arrested for DUI after Saturday morning crash

By Enterprise staff | From Page: A2

Help raise funds for juvenile diabetes cure

By Enterprise staff | From Page: A3

 
Jewelry, art for sale at Senior Center

By Enterprise staff | From Page: A3

Davis Community Meals needs cooks

By Enterprise staff | From Page: A3

 
Da Vinci awarded $38,000 for restorative justice program

By Anne Ternus-Bellamy | From Page: A4

 
Hawk Hill trip planned Sept. 30

By Enterprise staff | From Page: A4

UC campus chancellors granted hefty pay raises

By The Associated Press | From Page: A4

 
Send kids to camp!

By Enterprise staff | From Page: A4

Outdoor yoga marathon celebrates community

By Special to The Enterprise | From Page: A5

 
Wise words

By Sue Cockrell | From Page: A12

 
.

Forum

Awareness is key to this fight

By Creators Syndicate | From Page: B5

 
Where is this going?

By Creators Syndicate | From Page: A6

We’re living in the Golden State of emergency

By Debra DeAngelo | From Page: A6

 
Options for protection come with flu season

By The Associated Press | From Page: A6

Are we there yet? Not enough hours in the day to goof off

By Tanya Perez | From Page: A6Comments are off for this post

 
Don’t sell city greenbelt

By Letters to the Editor | From Page: A10

Paso Fino project is flawed

By Letters to the Editor | From Page: A10

 
Paso Fino — it’s not worth it

By Letters to the Editor | From Page: A10

Archer will get my vote

By Letters to the Editor | From Page: A10

 
It’s time for Davis Scouts to stand up for what is right

By Special to The Enterprise | From Page: A10

Mike Keefe cartoon

By Debbie Davis | From Page: A10

 
Building something at schools’ HQ

By Our View | From Page: A10

Speak out

By Enterprise staff | From Page: A11

 
Maybe David can beat Goliath again

By Lynne Nittler | From Page: A11 | Gallery

.

Sports

DHS gets on its Morse to beat Edison

By Thomas Oide | From Page: B1 | Gallery

 
JV Blue Devils drop low-scoring affair

By Spencer Ault | From Page: B2

 
Republic FC’s fairy tale season continues

By Evan Ream | From Page: B3 | Gallery

Wire briefs: Giants rally falls short in San Diego

By The Associated Press | From Page: B3

 
Four local swimmers qualify for Olympic Trials

By Enterprise staff | From Page: B3

‘We’re a way better team’ than record, says UCD’s Shaffer

By Bruce Gallaudet | From Page: B4 | Gallery

 
UCD roundup: Aggie men pound Pomona-Pitzer in the pool

By Enterprise staff | From Page: B4

Davis 15-year-old making a splash in European F4 series

By Bruce Gallaudet | From Page: B8 | Gallery

 
.

Features

.

Arts

‘Ladies Foursome’ adds shows

By Enterprise staff | From Page: A3

 
.

Business

MBI hires VP of marketing

By Enterprise staff | From Page: A7

 
UCD grad’s startup earns kudos at TechCrunch event

By Special to The Enterprise | From Page: A7

Styles on target for November debut

By Wendy Weitzel | From Page: A7

 
Taylor Morrison unveils new Woodland community next weekend

By Special to The Enterprise | From Page: A9 | Gallery

Rob White: What is an ‘innovation center’?

By Rob White | From Page: A9

 
.

Obituaries

Carol L. Walsh

By Special to The Enterprise | From Page: A4

 
.

Comics

Comics: Sunday, September 21, 2014

By Creator | From Page: B8