Build core fitness

The development of core strength is popular in the fitness arena these days. Its popularity can be attributed to the significant impact strong core muscles have on body composition and function, including the improvement of body mass index, desirable weight, waist-to-hip ratio, basal metabolic rate, and the reduction of excess fat from around core muscles, especially in the abdomen, making our six-packs more visible.

Strengthening our core muscles also improves posture, muscle tone, circulation, performance of physical activities, and helps to prevent injuries during physical activities.

Our core muscles include the abdominals, hip muscles, muscles of the spinal column and those of the pelvic cavity. Improved core strength will improve balance, provide better support for our spine and reduce abnormalities in its alignment and our risks of back pain. A wide variety of exercises will improve core strength and many of them require little or no equipment and can be performed at home.

Here are a few of the simple exercises:

Prone Bridge

Assume a face down position, then, balance yourself on the tip of your toes and elbows. Keep your body in a straight line from your head to your toes. Maintain this position for as long as you can then repeat as necessary. This exercise will improve both the anterior and posterior muscle groups of the trunk and pelvis.

Lateral Bridge

Lie on your right side and push up with your right arm. Form a bridge with your body in a straight line from your hand to your foot. You can support yourself on your elbow to increase the difficulty. This exercise improves the oblique and transverse muscles of your trunk.

Supine Bridge

Lie on your back, then, raise your hips until only your head shoulder and feet are touching the floor. Maintain this position as long as you can then repeat. This will help to maintain pelvic control.

Pelvic Thrust

Lie on your back and bend your legs 90 degrees at your hips. Lift your hips slowly off the floor up towards the roof. Lower your hips to the floor and repeat. Repeat a number of times then rest.

Russian Twist

Sit on the floor with your hips and knees flexed at 90 degrees. Hold a weighted object with both hands and swing it to the right and left as you keep the hips from rotating with the shoulder. Keep your arms low and near to your thighs as you swung to each side.

Good Morning Exercise

Stand with your feet shoulder width apart, interlock your fingers behind your neck with elbows out. Look straight ahead and keep your back straight as you bend forward at the hips to a 90 degree angle. Maintain that position for five to 10 seconds then return to the starting position. Keep your back straight throughout the movement. Weights can be supported behind the neck to make the exercise more challenging.

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