Kare about Health

Hello Readers!

I thought I would add a few alternative exercises to your repertoire of core body exercises. We all get bored with doing the same thing and our bodies also get bored with it. It is ALWAYS a good idea to mix things up when it comes to our bodies. Our bodies thrive on stress (physical stress, not mental or emotional stress). It is only when we stress our bones that the healthy cellular activity is stimulated and bones get stronger and denser. It is only when we stress or challenge the musculature that the proper cellular processes occur to make our muscles stronger. Use it or lose it is never more true than when it comes to our bodies (including our brains!).

So, variety is a good thing to make a fit and healthy body.

Don’t forget to read or review my earlier blogs on Core Exercise: Part One and Part Two!

Some of these  exercise alternatives involve absolutely no equipment and can be done anywhere! The others involve some gym equipment. All of these exercises were top winners in an EMG study to determine those exercises that stimulate the core body muscles the best.

Bicycle Maneuver

Works primarily the abdominals.

Bicycle Maneuver - Position 1

1. While lying on your back, press your lower back to the floor. Place your hands behind your head with elbows out to the side and bring your knees to 45-degree angle — halfway between straight up toward the ceiling and level with the floor (See Position 1).
2. Begin a pedal motion by attempting to touch opposite shoulder (not elbow!) to opposite knee and straightening the other leg (see Position 2),
   

   Bicycle Maneuver - Position 2

   alternating each side. You will not be able to touch your shoulder to your knee, but this is the thought process you should have so as not to pull on your neck by reaching with your elbow (keep elbows out to the side). This will also allow for better internal oblique recruitment and better spinal alignment.  Start with repetitions of 10-20 at first and work your way up to 30 or 40.

Lying Back Extensions

Lying Back Extension - Position 1a

Works primarily the back extensors and gluts.

1. Lie on the floor, face down. You may either make a pillow with your hands and rest your forehead (never disengaging) on your hands (see Position 1a), or extend your arms out in front of you in a “superman” position (more difficult – see Position 1b).
   

   Lying Back Extension - Position 2a

2. Lift your chest and lower legs off the floor. As you lift keep your elbows out to the side and forehead glued to your hands for the easier version (see Position 2a), or your arms extended straight out in front of your face looking at your fingertips (see Position 2b).  Attempt to have only your torso and upper
   

   Lying Back Extension - Position 1b

   

   Lying Back Extension - Position 2b

   thighs on the floor, if possible.  If this is too difficult, attempt to lift one arm and the opposite leg only until you gain more strength.

3. Move in a slow and controlled manner, and hold at the top for 1-10 seconds before lowering back towards the floor.
4. Perform 10-20 repetitions per set, and stretch between sets if your lower back muscles feel tight.

**

Some good alternative exercises if you have access to a gym:

The Captain’s Chair

Captains Chair - Position 2 (more difficult)

Captain's Chair - Position 1

1. Stabilize your upper body by gripping the hand holds, resting your elbows and forearms on the arm pads and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below.

2. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position (See Position 1).

You can also attempt to bend at the waist and lift your legs straight out in front of you (see Position 2). This is more difficult of course, due to the longer lever arm, but also recruits a lot more of your hip flexors.

Roman Chair

Roman Chair - Position 2

Roman Chair - Position 1

1. Follow machine instructions for set up. Place feet on foot stand and thighs on the pad so that your body is free to hinge at the hips. Cross arms at your chest, keep back as straight as possible, with proper spinal alignment (remember that ear, shoulder, hip line), and engage your abs.
2. Bend forward from the hips, lowering chest towards the floor, while keeping back straight (Position 1).
3. Straighten your body to return to the start position to complete one rep. Your complete spine should be in alignment. Do not over extend but lift enough to engage fully the back extensors and the gluts (Position 2).

Notes: Keep your lower back in it’s natural alignment–make sure it does not arch too much. Keep your head and neck relaxed. Focus on using the core muscles, not just the upper body, to lift.

I find the Lying Back Extension or Roman Chair exercise work more of the low back and buttocks to counteract all the ab work in crunches, etc.

Crunches on the exercise ball

One of my favorite ways to work the abs but using the whole core for stability, is on the exercise ball. You can get a much larger range of motion and actually work a bit against gravity for more intense core

Crunches on the Exercise Ball - Position 1

work.

1. Lie face-up with the ball resting under your mid/lower back and back slightly arched over the ball, feet resting flat on the floor. A wider stance gives you more stability, a more narrow stance requires more balance. To make it easier, keep ball centered under your shoulder blades. To make it more difficult make sure the ball is centered under your lower back and you allow your back to extend a bit over the ball as your starting point (See Position 1).
2. Cross your arms over the chest or place them behind your head.

Crunches on the Exercise Ball - Position 2

3. Contract your abs to lift your torso off the ball keeping your spinal alignment and trying not to curve the spine too much forward (see Position 2).
4. As you lift up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps. Move slowly.

You can also do the bicycle maneuver on the ball. Instead of lifting torso straight up, attempt to lift right shoulder toward (but not really touching) left thigh, then left shoulder toward right thigh. Alternating back and forth.

Plank on the Exercise Ball

1. Position yourself as if doing the plank (See Core Values: Part Two – The Exercises) with toes on
   

   Plank on the Exercise Ball

   the floor and elbows resting solid and stable on the ball.

2. Maintain perfect spinal alignment (remember the ear, shoulder, hip line) keeping as still as possible without wobbling or rolling. Hold for 5-30 seconds.
3. To add more difficulty, try rotating the elbows in a circular motion on the ball as if stirring a pot.

Remember, 5-10 minutes, 2-3 times a week (every other day is ok) is all you really need to strengthen and maintain a strong core.

Have Fun!

p.s. Thanks to LA Fitness for allowing me to take pictures at their gym!

Next Blog: I am going to tackle the fat-burning myth! I think you will be surprised and enlightened. Thanks to my readers for the request.

Core Values: Part One – The value of “core” work

It seems that exercising the “core” is everywhere! It is what it’s all about in the exercise world. And it is important to have a strong core, but too much emphasis on isolated muscles, the abdominal muscles, for example, can make things worse. Also, do we really need to add another set of exercises to our already full workouts?  I’m here to tell you that all that time spent doing crunches or sit-ups is not only unnecessary, but could be detrimental.

Your core muscles work together to provide stability and protect you from injury. If you over-exercise the abdominal muscles, and neglect the lower back muscles, you are setting yourself up for possible injury or back pain. It is all about balance. Ahhhh, that “balance” word coming into play again! All of your core body musculature needs to work together to provide strength and stability. When strength becomes unbalanced, problems begin.

Core Muscles

So, what are the core muscles? The muscle you feel contracting deep in your abdomen when you cough is the transversus abdominis. Other major abdominal muscles that make up your “core” include the internal and external obliques and the rectus abdominis. Major back muscles include the multifidus and the erector spinae.

Your body’s core is the area around your trunk and pelvis. When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. Strong core muscles make it easier to do most physical activities – from swinging a golf club to getting something off of a shelf to sitting without back support. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.

Strengthening your core

Your body’s core is where your center of gravity is located. A strong core gives you:

• Increased protection and “bracing” for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements

All of that said, it is my belief as an exercise physiologist, that if you are doing regular and effective strength-training, aerobic exercise and stretching you probably have a strong core. Spending a lot of time on specific core exercises probably is not necessary. I have narrowed it down to 3 effective core exercises (with a few alternatives) that will help you establish and maintain a strong torso. I will mention them here and submit photos and descriptions in my next blog entry “Core Value Part 2: The Core Exercises.”

Three basic exercises that will enhance your core fitness include:

• Plank or Side Plank
• Reverse Sit-ups
• Bird Dog with adaptations

A few core exercise alternatives that have shown to be highly effective:

• Captain’s Chair
• Sit-ups on the Ball
• Ball Plank and “Stir the Pot”

A fun alternative to your basic core strengthening regimen is to learn exercises that use a fitness ball. Balancing on these over-sized, inflated balls requires that you focus on using your core muscles for support. I will be demonstrating my favorites in the next blog entry as well.

Basically, 5-10 minutes 2-3 times a week is adequate for maintaining a strong core.

Getting the most from your workout

Try to do your core exercises 2-3 times a week. For optimal results, remember to:

• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You’ll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
• Take a break when you need one. When your muscles get tired, stop and change exercises. Fatigue will compromise form and safety.
• Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it’s may be a good idea to have a fitness trainer or physical therapist help you perfect your technique.

Keep in mind that core exercises are just one part of a complete fitness program. Aerobic exercise, strength training and stretching are important, too. Whether you’re an exercise novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness training program can help you reach your exercise goals.

Next Blog: Pictures and descriptions of my favorite core body exercises!