How Stable are you?

With Thanksgiving around the corner, there tends to be more focus on our middle…….our core.  Well maybe you were just thinking of the soft stuff around the middle, but we tend to think of it as your core.Core.  It’s one of those words you hear a lot of in our clinic.  We’re finding out that not everyone really knows what their core is.  Most people think it’s their stomach muscles.  And they’re right, but it’s also so much more.  Your core is basically all your muscles through your hips, mid/ lower back and abdominals. 

Why does the core need to be strong?  A strong core will support your spine, keeping you in proper alignment. Strengthening your core doesn’t have to be difficult with a long routine of complicated exercises.  Of course there are several ways to achieve a strong and stable core, but we’ve got a simple one that most everyone can do, regardless of age or ability.

1. Flat Hover – lay face down on a firm surface such as your floor.  A mattress is not your best choice, it’s not firm enough and you may fall asleep.  Resting your head on the floor or your hands.  Relax your legs, glutes and arms.  Exhale  and tighten only  your abdominal wall,  pretending to pull the flesh away from the surface.  Hold for 5 to 10 seconds.  Repeat.  This exercises the transverses abdominis, the main abdominal stabilizers.  Simple and no extra equipment was needed.

2.  Plank – You may have seen this move before.  It’s pretty common in a yoga class.  This can also be done on the elbows and toes, or elbows and knees.  Be sure to keep your hips in alignment with your shoulders.  Your goal is to hold for 30 seconds.  Of course you may need to work up to this.

3.  Advanced Plank – If you’ve mastered the plank and you’re looking for something more challenging, you can try using a stability ball.  Lay face down on the ball placing your hands on the floor in front of the ball.  Slowly walk yourself using your hands away from the ball.  When the ball is under your knees and shins, hold.  When finished walk yourself back so your abdominals are supported under the ball.  Repeat.

We’d love to show you more exercises on how to bring more stability to your core.  Stop in and see us for a pre-holiday body tune up.  We’d love to see you.

 

When it comes to eating right and exercising, there is no "I'll start tomorrow."  Tomorrow is disease.  ~V.L. Allineare