Core Training For Great Abs And So Much More

(CARLSBAD, CA) –While great abdominal muscles are certainly pleasing to the eye, a strong core offers so much more than just good looks.

By strengthening all the muscles of the trunk, from the skull to the pelvis, you can improve everything from posture to back and leg pain. Core training can also have a direct impact on your daily life, says Judi Sheppard Missett, Jazzercise CEO, as we use our abdominal and back muscles to support and stabilize our bodies constantly throughout the day.

It can also enhance your performance in sports. A recent study published in “Medicine & Science in Sports & Exercise” found that the strength of a woman’s abdominal, back and hip muscles was a good indication of whether she’d be susceptible to leg injury.

When a woman is running or jumping, she needs a strong foundation to push against, explains John Wilson, a researcher in the biomechanics department of the University of Delaware and author of the study. If the body’s center of mass is weak, all sorts of leg problems can develop.

Luckily, core strengthening is a hot fitness trend and people have several methods available from Pilates and yoga classes to special core training equipment, such as stability balls, BOSU Balance Trainers and Reebok Core Boards.

When it comes to core training, quality is more important than quantity. Movements should be precise and deliberate, which usually means slowing the pace considerably. It’s not unusual in a Pilates class to do only five to 15 repetitions of an exercise, rather than 25 to 30 as in other fitness classes.

If you are new to core training, consider working one-on-one with a personal trainer or Pilates or yoga instructor who can help you perfect your technique. These professionals can also help you design a program that works all the muscles of your trunk. Many individuals make the mistake of focusing solely on the abdominal muscles, while neglecting their oblique, back and pelvic muscles.

Finally, consider investing in stability ball. This a great piece of equipment; it’s inexpensive, portable, easy to use and very effective. In fact, a study published in the “Journal of Strength and Conditioning Research” found that abdominal crunches performed on a stability ball recruited the most muscle fibers.

But you don’t need any equipment to get started; you can begin at home with the following core exercise. Begin by lying face up on an exercise mat or other padded surface. Bring your knees up over your hips, with your legs bent at a 90-degree angle. Curl your head and shoulders off the floor, as you reach your hands toward your ankles.  Keep your tailbone pressed to the floor, so that you are not bearing all your weight on your lower back.  (Your hips should remain on the floor throughout this exercise.) 

Maintaining your upper body curl, inhale as you stretch your arms overhead and extend your legs out to a 45-degree angle. Keep your eyes on your stomach, making sure your navel pulls inward and your back doesn’t arch.  Try not to let your head lower back toward the floor, and keep your abdominal muscles and your ribs pulled in and down toward your navel.  Pause very briefly before exhaling and pulling your limbs back into the beginning position.  Repeat 3 to 4 more times before resting.  If this is too challenging for you, build up strength by keeping your hands behind your head for support, and extend only one leg at a time.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com