Are you tired of your old abs routine and are you looking for something new that will bring variety along with improved fitness levels? Core training does not have to be limited to countless crunches. Core exercise and abdominal toning can be combined with many exercises and can be found in everyday activities. Walking on uneven ground or through a crowded hallway requires balance and core muscles to help you stay on your feet. Holding a bag of heavy groceries in one hand while you fumble with your keys, children, etc. in the other, requires a unique design of stability muscles. We use our balance and core daily, but there are ways to improve those areas that can greatly enhance our everyday life.
What is the CORE and what are the “Abdominal Muscles”?
The core muscle group is usually referred to the muscles located in the trunk of the body (Abdominals, Lower Back, Glutes (the buns), Hips). This discussion will focus on the abs.
There are four main muscles that complete this group; the rectus abdominis, the external oblique, the internal oblique, and the transverse abdominis muscle. Your rectus abdominis is the most commonly known and used muscle during core exercises. Crunches are very effective for isolating the work to this muscle. But since this is pretty basic, here is one of my favorite Rec Abdominus exercises. Pilates Hover Plank ~ Start on your elbows and knees (slightlty behind your hips), engage your abdominals and hold the position for 10-60 seconds (build up over time). For more difficulty – straighten legs out until you are on your elbows and toes. For the Pro – Lift one foot part of the time and then the other for the other half of your countdown J.
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| Level One - Gentle Plank Hover |
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| Level Two - Plank Hover |
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| Level Three - Pro Plank Hover, Lift one Foot |
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The external and internal obliques run in a diagonal line to the abdomen. Both sets of oblique muscle aid in rotating the trunk and bending the trunk to each side. Bicycle Abs ~ Laying on your back, touching the left elbow to the right knee and then rotating your trunk so the right elbow touches the left knee is a great way to work both sets of obliques. If you are a beginner or have lower back problems, a modification is – place one foot on the floor while you lift the opposite toward your elbow. Any Rotational movements create the most work for this muscle group.
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Lastly, the transverse abdominis muscle runs horizontally to the rectus abdominis and is the chief muscle of forced oxygen expiration and is most effective in holding the abdomen flat; think of the concept “belly button to spine”. This abdominal flattening, forced expiration and other bodily fluid removal :/ are the main functions of this muscle. Zipping up ~ This is an exercise that you can do all throughout the day – at your desk, brushing your teeth, in the car, anywhere! Start laying down, seated or standing (all have the same effect). Simply engage your abs, imagining that you are zipping up a tight pair of (skinny) jeans. Now, while you do this, continue breathing normally. Hold the squeeze for 10-60 seconds. You should feel as though your belly button is moving inward (to spine) and upward (to your chest).
Benefits
In addition to toning your body there are many other physical benefits to strengthening your core, in particular, your abs. Lower back pain can be eliminated through core development exercises. This can also be improved by taking the time to practice good posture throughout the day. By keeping your spine aligned, shoulders relaxed, and engaging the traverse abdominis in your breathing pattern, your core stability can dramatically improve.
With a strong core your fitness abilities and performances will increase also. If you enjoy biking, running, or weight lifting, you can find yourself enjoying those activists longer. By improving your core and stability muscles you will find all activities become easier and better.
Core (and Ab) Strengthening Classes you may Enjoy:
In addition to traditional strength and cardio classes, Yoga and Pilates focus most of their exercises around the core muscle group.
Yoga: A yoga class is specifically designed to help you gain strength and stability within yourself. Whether it is spiritual strength or improved balance, yoga instructors can assist you in finding that common balance between strength and relaxation while enhancing your core muscles. Not only will you gain improvements in core stability but also in flexibility which is also important in improving your overall wellness.
For more info on Yoga Classes check out:
Pilates: Pilates involves exercises that develop flexibility, strength, endurance, and coordination. Each class follows a specific routine, with exercises following on from one another in a natural progression. Most classes offer beginner level exercises that provide enough variety for advance levels. Pilates is a great way to sculpt your core without doing all the extra crunches. Future Blog posts will get into an in-depth discussion of the Pilates technique.
Look for more Blogs to discuss other parts of our Core, as well as offer other exercises to try!
PERSONAL SAFETY NOTE: Please only engage in physical activity under the permission of your physician. These exercises explained above are only ideas, not specific recommendations. You (and your DR) are the judge of your fitness level, health status and abilities. Keep your body safe. Fit Fancy and Free (and writer Jennifer Jens) is not responsible for any injury or health changes that occur.
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I have the "10 Minute Solution: Quick Sculpt Pilates With Toning Ball" DVD...it kicks my abs :0)
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