Wednesday, April 16, 2014
YOLO COUNTY NEWS
99 CENTS

Exercises that will strengthen your core

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

Scripps Howard News Service

LEAVE A COMMENT

Discussion | No comments

The Davis Enterprise does not necessarily condone the comments here, nor does it review every post. Read our full policy

.

News

 
‘Eco-Heroes’ help get us from here to there

By Special to The Enterprise | From Page: A1, 2 Comments | Gallery

 
Davis elder-abuse case wraps up

By Lauren Keene | From Page: A2

 
Alleged serial killings highlight GPS limits

By The Associated Press | From Page: A2

CHP seeks owner of lost cash

By Lauren Keene | From Page: A2

 
 
Home building up in March after frigid winter

By The Associated Press | From Page: A2

Family fiction in miniature showcased at bookstore event

By Special to The Enterprise | From Page: A3 | Gallery

 
Local professor subdues unruly man on flight

By Adrian Glass-Moore | From Page: A3, 2 Comments

Yolo Crisis Nursery is in crisis; please help

By Special to The Enterprise | From Page: A4

 
Meditation, Buddhism classes offered

By Enterprise staff | From Page: A4

Seniors can get tips for getting around town

By Enterprise staff | From Page: A4

 
School has garden plots for rent

By Enterprise staff | From Page: A4

Sugar overload, on ‘Davisville’

By Enterprise staff | From Page: A4

 
Rotarians, students, teachers, parents collaborate on planter boxes

By Enterprise staff | From Page: A4 | Gallery

Hop to it: Easter Bunny meets Davis history tour

By Enterprise staff | From Page: A5

 
Garden doctor: Veggie gardening available year-round

By Special to The Enterprise | From Page: A5

Animal expert explains dogs’ thinking

By Special to The Enterprise | From Page: A5

 
Check out the night sky

By Enterprise staff | From Page: A5 | Gallery

 
Central Park Gardens to host Volunteer Orientation Day

By Enterprise staff | From Page: A7 | Gallery

 
.

Forum

Still supporting this guy

By Special to The Enterprise | From Page: B5

 
Tom Meyer cartoon

By Debbie Davis | From Page: A6

Urban forest under siege

By Special to The Enterprise | From Page: A6, 5 Comments

 
Drought care for our trees

By Letters to the Editor | From Page: A6, 1 Comment

.

Sports

 
UCD staff allows 19 hits in Causeway rout

By Bruce Gallaudet | From Page: B1 | Gallery

 
DHS softball struggles in nonleague outing

By Spencer Ault | From Page: B1 | Gallery

Devils open Boras Classic by splitting games

By Enterprise staff | From Page: B1 | Gallery

 
JV/frosh roundup: DHS sweeps a trio of baseball games

By Enterprise staff | From Page: B2 | Gallery

Baseball roundup: River Cats get by Grizzlies at Raley

By The Associated Press | From Page: B3

 
Giants beat L.A. in 12

By The Associated Press | From Page: B3

Sports briefs: Stanford sends Aggies home with a lacrosse loss

By Enterprise staff | From Page: B8 | Gallery

 
.

Features

 
.

Arts

Red Union Blue inks record deal

By Landon Christensen | From Page: A9 | Gallery

 
Craft Center exhibit explores ‘Possibilities’

By Special to The Enterprise | From Page: A9

RootStock to host wine themed plein aire exhibit

By Enterprise staff | From Page: A9

 
The California Honeydrops to bring danceable groove to The Palms

By Enterprise staff | From Page: A9 | Gallery

See Flower Power exhibit at Gallery 625

By Enterprise staff | From Page: A9 | Gallery

 
.

Business

.

Obituaries

.

Comics

Comics: Wednesday, April 16, 2014

By Creator | From Page: B6