Weekly Wellness: Work Your Core Quickly

5 years 8 months 1 week ago Monday, May 19 2014 May 19, 2014 Monday, May 19, 2014 11:34:00 AM CDT May 19, 2014 in News
By: Amanda Barnes, KOMU Wellness Coach
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COLUMBIA - A strong core is vital to our health and movement. Weak core muscles can impair how the rest of our body functions overall. Properly strengthening your core increases your body's power and enhances balance and stability. I'm not just talking about performing in sports or activities, I'm talking about everyday real-world daily events.

Harvard Medical School lists the following reasons to strengthen your core:

Everyday acts like bending to put on shoes, turning to look behind you, sitting in a chair, or simply standing still - most all basic activities of daily living, bathing or dressing, for example - call on your core.

Performing on-the-job tasks are core-related. Active jobs that involve lifting, twisting, and standing all rely on core muscles, but other jobs also rely on your core. Sitting at your desk for hours, answering phone calls, typing, computer use, and similar work can affect your core if you are not practicing good posture (and taking necessary breaks).

Stave off low back pain with a strong core. Low back pain can be prevented by exercises that promote well-balanced core muscles.

Housework, fix-it work and gardening usually involve bending, lifting, twisting, carrying, hammering and  reaching overhead, as does vacuuming, mopping, and dusting. These are all actions that involve the core.

Your core stabilizes your entire body. It allows you to move in any direction, or stand in one spot without losing your balance. Because of this, a strong core can lessen your risk of falling (very important as we age).

Having good posture lessens wear and tear on your spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too. With that said, this is a list of exercises you can do to help strengthen your core:

  • Standing alternating rotation
  • Quadrupeds
  • Donkey kickbacks (beginner/advanced)
  • Plank
  • Lying knee tucks
  • Hip drops (windshield wipers)
  • Bridges
  • Crunches
  • Amanda K Barnes
    Certified Personal Trainer
    www.bebybarnes.com

    amanda@bebybarnes

    Weekly Wellness

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