Strengthening Your Core
by Pam Brooks

It seems that almost everywhere I look these days I see belly buttons. And really buff abdominals.

The media, movie stars, and high school students, are all displaying lots of midriff. I even read that "plumber’s butt" is the new cleavage. With such emphasis on the abdominal zone, it’s easy to think of the abdominals as a fitness goal, separate from the other areas of the body.

You can’t be truly fit by dissecting the body into workable parts, ignoring the concept that fitness is a whole body item. You might be somewhat stronger in one area than the other, but to feel your best, you need to consider the whole body in balance, not just "abs," biceps or buns.

For this reason, this month I chose movements inspired by some Pilates mat workouts. The concept is that you strengthen your core muscles (abdominals, gluteals, back muscles) by keeping your focus on scooping the abdominal muscles inward, keeping the "seat bones" on the mat, and pressing your shoulder blades downward, while stretching your legs long. Each movement you do starts with the same basic position of your core muscles and then the limbs are worked from the core position. Deep breathing as you hold the core position is really helpful. By strengthening your core, you achieve a body balance to use as a base for all movement.

The benefits of core strength will show up in lots of ways. The strength and flexibility you achieve will follow you to other sports activities. Even standing will feel better. The best results will follow when you include all the basics — stretching, strengthening, cardio training, and cool down.

Start in the base position, with a flat back and with your feet held at eye level. Sink the weight of your belly inward, towards your spine. Never drop your legs past the point where it stresses your back. Inhale and exhale deeply throughout the movement. Hold the position for as long as you feel comfortable, work up to longer periods

Straight Leg Stretch

Begin from the same base position as the abdominal scoop. Keep your torso perfectly still. Hold the leg extension for a two count and then switch legs. Repeat, using very slow movements.

Rock and Roll

Begin with your core muscles engaged. Make sure the movement comes from your abdominals and not from straining. Pull in your abdominals to begin the forward and the backward movements. Do not throw your head or neck in an attempt to make the movement happen.

Double Leg Circles

Keep your back, shoulders and neck completely still Press your back and shoulders into the mat. Keep your body stable by pressing your hands into the mat. Do not allow your back to arch and don’t roll back onto your neck.

Slow-motion Sit-ups

Flex your feet Keep your legs flat to the mat at all times. Imagine your feet are set in cement. Keep your elbows stretched outward throughout the movement. If you can’t make it up with straight legs, bend your knees and walk your hands up the thighs and stretch forward. You will eventually be able to lift your body without jerking your neck or moving your legs.

– Pam Brooks