Healthy Habits — Building a Strong Core
Feb 25 2008
Healthy Habits is one of four new monthly columns that will be featured in Message Center. Look for a new column every Monday.
Is this the year to unveil that six-pack of abs? Having a strong midsection is not just an aesthetic goal — it’s a healthy one. Strong abdominal muscles mean a stronger, less injury-prone back, not to mention that studies show less fat around your middle cuts your risk of heart disease.
A lean, strong torso (often called the “core”) requires a two-tiered attack: a smart exercise plan that targets all the core muscles and a balanced, portion-controlled diet. In fact, you can have the strongest, fittest abs in the world, but no one (including yourself) will know it if they’re covered by a layer of fat. So be sure to carefully monitor your food intake.
The most efficient way to hit all the core muscles is performing an exercise circuit that works the torso from a variety of directions. Here’s a circuit that’s designed to get the job done in minimal time. Perform all the exercises in a row and then, after a brief rest, repeat the circuit again for a total of three times.
Exercise ball crunch: Sit on the ball with your feet flat on the floor, letting the ball slightly roll back. Lie back until your thighs and torso are parallel to the floor, crossing your arms behind your head with your hands gently cradling your head. Raise your torso up no more than 45 degrees and then lower back to the starting position for 15 to 25 repetitions. If you feel off balance, spread your legs wider.
Bicycles: Lie on your back on the floor. Gently cradle your head in your hands, your elbows straight out from your head. Bring your knees up to about a 45-degree angle and slowly pedal them as if you were pedaling a bike. Touch your left elbow to your right knee and then your right elbow to your left knee as you cycle your legs. Don’t rush during this exercise — start with 30 seconds and work up to a full minute.
Exercise ball back extension: Lie face down on the ball, placing the ball under your hips, your knees slightly bent, and your feet against a wall for support. Place your hands either behind your head or back and slowly bend forward over the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line — without hyperextending your back. Repeat eight to 12 times.
Plank: Lie face down on the floor resting on your forearms, your palms flat on the floor. Push up off the floor, raising up onto your toes and resting on your elbows (you also can push all the way up to the top of a pushup position, your hands directly beneath your shoulders). Keep your back flat in a straight line from your head to your heels. Hold for 30 to 90 seconds.
About the author: Wendy Watkins is a personal trainer certified by the National Academy of Sports Medicine and the American Council on Exercise.
