Build core strength!

One of the main areas of focus in fitness today is core strength. Weak core muscles can lead to increased waist measurements and abdominal obesity, increasing the risk of numerous health problems including diabetes, cardiovascular disease and cancer.

Our core muscles consist of many different muscle groups that stabilise our spine and pelvis. Core muscles extend from the neck to lower back along the spine, the front and side of our abdomens, the front of the pelvis, the side and back of the hip and the upper and medial thigh.

When these muscles contract, they stabilise the spine, pelvic and shoulder girdles, improve posture and create a solid base of support. This improves balance and the ability to generate powerful movements and simultaneously prevent injuries.

Core-strengthening exercises are most effective when we use more than one joint at the same time to perform an activity. Several exercises are necessary to use the different muscle groups that build core strength effectively. Many of these exercises can be done at home without any equipment. Core exercises are most effective when they engage many muscles throughout the trunk that cross several joints. Some of the best core exercises can be performed with your body weight such as bent-knee sit-ups, abdominal curls, abdominal twisters, gut tucks, half-pike sit-ups, extended leg sit-ups, leg raisers, leg pumps, push-ups, squats, etc.

Sit-ups are the classic exercise for strengthening the abdominals. Lie on the floor with your knees bent and your lower back against the floor. You can cross your arm on your chest, place your hands behind your head or keep your arms by your sides. Bend at the waist as you sit up keeping your neck straight.

improve

You can give your lower back a good workout when you lie on the floor face down with your arms at your side and lift your chest off the floor. Your lower back and abdominal muscles will also improve when you lie on your back, and lift your legs about 12 inches off the floor repeatedly. Lie face down with your forearms and toes, holding your body in a straight line from your neck down. Squeeze your belly button to your spine, hold for 30 seconds, then repeat. These exercises will also improve your ability to utilise more of the fat in your body to produce energy.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.