Strong to the Core
It's not all about the 6-pack abs....
...it's about BALANCE in how you strengthen your core muscles, and there are many to contend with. Most people will focus on the superficial rectus abdominus, the long muscle that runs from the base of the sternum to the pubic bone - they do many crunches daily to achieve that sixpack look. The deeper layers deserve more attention. Deep in the abdominal wall, the transverse abdominus, the muscle that runs perpendicular to the torso, has a tremendous job - to hold in your organs. It is hard to access strengthening this muscle yet especially important. Of all the core muscles you use the obliques the most, the muscles that run diagonally along each side of the torso. They allow you to turn and reach, bend and do all the things that are not straightforward movements. If you think about it, how much of your day do you spend in symmetrical straightforward movement? These four abdominal muscles need the muscles of the back to be equally strong and having strong core muscles thus means taking time to strengthen the muscles of the back.
So what to do, considering that bikini season is right around the corner? Begin with finding a knowledgable personal trainer, Pilates and/or yoga teacher. Personal trainers can tailormake a good workout and they are bent on strengthening all major muscle groups with attention to building balance in opposing sets of muscles. A seasoned yoga and Pilates teacher will address any physical issue, borrowing appropriate poses/exercise to compliment the core sequence and aid in rehabilitation. Yoga poses all incorporate extension of the spine, thus really strengthening the fine intrinsic muscles of the back in addition to all the other core muscles, at many angles no less. Core work is part of every pose but is secondary to the "primary action" of most poses. Pilates work is all core oriented, and of all forms of exercise is best able to work the transverse abdominus. Despite that, having a Pilates practice tones all major muscle groups as here even, many angles of work are performed. Pilates reformer work (done on a bed-like contraption with a moving carriage and pulleys with resistance springs) is a great starting place for anyone who is weak, has had previous injury and/ or needs a good starting place to build body awareness, since the body can be supported in many of the exercises.
A well balanced sequence will include exercises that have you on your back, belly, and side as well as standing and weight bearing/inverted so that you rely on core strength along many angles relative to gravity. If you have any history of back issues, building core strength is critical and working under the watchful eye of a knowledgable teacher is necessary for safety. Next, be consistent in practicing your core strengthening sequences, incorporating them into all the other fitness regiments in your schedule. Strengthening your core muscles is a great start, but the "bellyfat" won't disappear unless you include some cardiovascular workout: walking, swimming, biking, ....Put that all together and you will get: a more toned body, a stronger back, better posture, a renewed sense of well being since you will get to the "top of your game" in many aspects of your life, from sports to functional tasks , and ... maybe those six pack abs. After all , life is all about balance!
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