Core Strength For Dummies, Pocket Edition

Chapter 1

Understanding and Reshaping Your Core

In This Chapter

Exploring techniques used for core training

Reaping the results from having a stronger core

Breathing properly using your core muscles

Testing your core

Whether you're looking to nix your muffin top (the fat that hangs over the top of your belt) or get washboard abs (the six-pack), core training is a powerful tool that requires great strength in your abdominal muscles and back. The results are just like magic - killer abs and a long, straight spine; new ease of everyday movements; increased ability for all your muscles to work together; and a sense of really being fit to the core.

Locating Your Core

The core is the muscles deep within the abs and back. Some of these muscles include the transversus abdominal, the muscles of the pelvic floor, and the waist muscles or obliques. These muscles are where all your core movements originate and are the main source of stability in your body to maintain an upright position. Whether picking up your baby or toddler, carrying groceries or boxes, or walking, these core muscles help keep your body stable and balanced.

The Five W's of Core Training

The five W's are the who, what, where, when and why of core training.

Who needs core training?

Everyone! Core strengthening is vital to your health - not just for physical appearances - because the core serves as the "bridge" that connects your upper body with your lower body. All your movements suffer if you don't have this strong bridge. Internal organs can't be supported without your internal and external girdle, another name for the core. Training only your upper body creates muscle imbalance, which leads to injury. You need a strong core to walk up stairs, pick up kids, pick something up, or reach for something on a shelf.

What can I do to get core strength?

Lots. Walking is the number one form of core strengthening that almost all of us can do at every stage in life. Walking calls upon the internal abdominal muscles and your back muscles to facilitate each step you take, which creates a stronger core. Hiking is effective because you have the added resistance of a varied terrain as you walk up and down hills. And running helps speed up weight loss.

Where is the best place to work out to get a stronger core?

At home! If you have to go to a gym or outdoors, either bad weather will intervene or you'll find some excuse to not go. Believe me, I've heard them all . . . and that's why I've designed the exercises in this book to be done right at home (or at the gym, or anywhere else, for that matter) so you have no excuse not to work out. The exercises take up little space - and you will even find a chapter on ten household items you can use to help train your core (see Chapter 9).

When should I do core training?

Any time of day is fine, as long as your muscles are warm. A lot of trainers will tell you to work out first thing in the morning, at the end of the day, or both. And a lot of good research exists to support such recommendations. But as far as I'm concerned, whatever works for you is best. If you try to force yourself into a schedule that doesn't work for you, you probably won't stick with it. Find a time convenient for you, and make that your special time for yourself.

Why should I strengthen my core?

You should strengthen your core to make all your movements effortless and keep your body injury free. And if that's not enough motivation, you should embark on core training so you can zip up your jeans or wear a belt around your waist. That's enough motivation for anyone; I don't care who you are . . . or when you had your baby. Fitting into those skinny jeans requires one key element: losing weight in your waist. And you can't do that without core exercises.

The How's of Core Strengthening

How are you going to set your core-training plan into action? Following the exercises in this book is the first step. Lucky for you, I've also answered the following, commonly asked "how" questions:

How often should I exercise?

The general rule is to do strengthening exercises at least three to five times a week. Let's be realistic. For those of us who are not getting paid to exercise and be in peak condition, it's hard to find the time to work out much more than that. To increase your present level of fitness, I recommend you engage in focused core exercises every other day. When you reach your goal of toning your midsection and strengthening your back, you can maintain your physique by doing the core exercises in this book three times a week.

How long should I exercise?

Studies have demonstrated that the optimum effectiveness of an exercise is reached after your heart rate is elevated for approximately 20 to 30 minutes. Train less, and you don't really give your body time to adapt properly to your new elevated heart rate; train more, and you risk the burn-out factor: You embark on a new fitness program and go at it so fiercely and competitively that after a few weeks, you either have an injury or get really run down and have to take time off. Moderation is the key to everything in life, so stick with the 20- to 30-minute rule before you increase the length of your workouts.

How intense should exercise feel?

"No pain, no gain" is definitely wrong. In fact, pain is the most precise indicator of an exercise that has gone too far, either in degree or in duration. If you're exercising to the point that your muscles sizzle or are quivering, or you find that you're becoming less able to hold the position you are doing, back off. A core exercise should feel no more than slightly uncomfortable. When you reach the point of resistance in your abdominals, stay there and hold it for a moment before relaxing and taking a few breaths.

Should I see a doctor before I begin a core-strengthening program?

Always consult a physician before embarking on any new fitness program, even a seemingly low-impact program such as core training - especially if you have back problems or an injury that has not healed completely. Your doctor can advise you on specific exercises you can focus on or avoid, and can help customize a core-training program to help meet your unique needs.

Benefits of Core Training

Although the specific benefits of core training vary individually, core training provides these overall, general benefits for everyone:

Challenging exercises to help you get in touch with your body and tap into inner core strength

Increased performance in sports

Injury prevention, from strength and stamina

Functional exercises that provide additional ease of movements in daily life and activities

Living longer

The fat that lies in the belly becomes part of your abdomen. As you widen and grow in the midsection, this fat gets stored in the deepest layer of the abdominal wall and disperses in the way of fatty acids into your bloodstream. The fatty cells accumulate in your liver and eventually into your circulation. This build-up of fat cells can lead to type 2 diabetes, high cholesterol, and heart disease.

Lowering blood pressure

Unfortunately, the risk of high blood pressure (hypertension) increases with age. Regular exercise can help prevent high blood pressure, which, in turn, reduces the risk of cardiovascular disease and even stroke. If your blood pressure is already high, regular exercise can help you control it for good. Physical activity and exercise make your heart stronger, and thus able to pump more blood easier and with less effort.

Lowering your diabetes risk

There's a correlation between diabetes and the location of fat in the body. Exercise, especially cardio and targeted core workout, improves blood cholesterol. And you get this benefit from exercise even if you don't lose any weight. Three months of regular exercise is the recommended guideline for lowering triglyceride levels in people with type 2 diabetes and increasing good cholesterol levels, or HDL. And the added bonus you get from exercising to control or lower your type 2 diabetes is that even your blood pressure returns to a better level.

Countering bone loss

Bone loss, or osteoporosis, is a real disease that affects men and women. It is especially prevalent in postmenopausal women because estrogen levels, which protect bones, drop after menopause. When bones become brittle, they weaken and put you at a greater risk of fracture. Weight-bearing exercises help keep bones strong by stimulating new bone cells to produce more bone. Stronger bones lead to fewer injuries because you don't risk fracture as much.

Better posture

Tall and erect posture not only makes you look leaner; it is also essential...