Core Strength For Dummies

Part I

Core Basics

In this part . . .

I know that you know a strong core is good for you, but in Chapter 1, I cover why having a strong core is actually good for you. I also answer all the questions you may have about your core — like where it is located, why you need to strengthen it, and how to acquire core strength through specific exercises.

In Chapter 2, I get into the anatomy of your core a little bit, which will give you a better understanding of what muscles you’re working and which one’s you aren’t. I show you how to evaluate your core stability and test your present level of fitness so you’ll have a starting point for your new core-training program. I even help you understand what you can do to reshape your core to the best of your ability — with a little help from me.

Chapter 3 includes everything you need to know to get started, including what props you might want to use and how much space you’ll need. I also give you the basics of a safe core-training program, including guidelines for beginners and advanced exercisers.

I wrap it all up in Chapter 4, where I show you a few warm-ups to increase your core temperature and prepare your body for core training.

Chapter 1

Finding Your Core Strength

In This Chapter

Discovering the benefits of core training

Getting answers to all your questions about core strength

Exploring different techniques used for core training

Discovering new sports that need core strengthening

Developing core strength for relaxation

Finding fun ways to incorporate core training

Adding accessories to your core workout

Whether you’re looking to nix your muffin top (the fat that hangs over the top of your belt!) or get washboard abs (better known as a six-pack), core training is a powerful tool that requires great strength in your abdominal muscles and back. The results can certainly be 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.

Of course, I’m aware that many of you may want to just tone up your tummy and think it takes only a few days of eating less (and you know who you are); others of you may be wrought with fear and dread that you’ll be forced to do a hundred sit-ups! Well, just as in everyday life, the truth lies somewhere in the middle.

Believe it or not, the ideas and techniques I use in this book were never part of a Marines-style workout and were never used in a torture chamber, but you may see some of my moves in a real gym where boxers train or many athletes go to work out. I like to get a little old school because I know that many of you (me included) have become soft around the middle from watching way too many reality shows and eating a little too much pizza. So read on to get a tighter, toner tummy and stronger back, which will help you zip up those pants or wear that bikini you’ve been stashing in the back of your drawer. Isn’t it time?

First Things First: Locating Your Core

This is it, the phenomenon on which this entire book is based: the miraculous capability of our bodies to grow in strength and tap into the amazing power located in the abs and back, or core. Before we can use this amazing power, we need to understand how it works, how to strengthen it, and how to maintain it.

When you hear people talking about the core, they’re actually referring to the muscles that lie 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 standing position. Whether picking up your baby or toddler, carrying groceries or boxes, or walking, these core muscles help keep your body stable and balanced.

With this new focus on the importance of core strength, the entire fitness industry has moved toward training the body as a whole instead of focusing on separate muscle groups (see Chapter 14). Incorporating core training into every workout you do has been proven to provide exceptional benefits to your entire body that you need to stay injury free for life (see the section Benefits to Core Training for more on the benefits core training produces for your body). You can enhance this type of functional training for your core with anything that challenges your balance, like the exercise ball (see Chapter 9) and wobble boards.

The Five W’s of Core Training

Using a just the facts approach, I’ve gathered the following information to make up the five W’s — the who, what, where, when and why’s of core training. Read on to find out the answers to your burning questions before you embark on your core training.

Who needs core training?

Everyone needs core training! As I mention throughout this book, 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 of your movements suffer if you don’t have a strong connection between your upper and lower body. And all internal organs cannot be supported without having the strength of your internal and external girdle, known as the core. Training only your upper body and leaving your core susceptible to weakness creates a muscle imbalance, which leads to injury. You need to have a strong midsection to provide your body with the strength it needs to walk up stairs, pick up children, bend down to pick something up, or reach for something high on a shelf. No one is exempt from needing a strong core — not even at tax time!

What can I do to acquire core strength?

You can do many things to acquire core strength, all of which are in this book! You can vary the intensity of the many exercises in each chapter simply by adding more repetitions and increasing the number of sets you do.

And by some stroke of genius, walking is the number one form of core strengthening that anyone 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 corset or core. Hiking is effective also because you have the added resistance of a varied terrain as you walk up and down hills. And you can also try running, which helps speed up weight loss and lose that layer of fat that is inevitably covering up your washboard abs.

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

At home! If you have to go to a gym or go outdoors, either bad weather will intervene or you’ll probably find some excuse to not make it out the door. 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 in each chapter take up very little space — and you will even find a chapter on ten household items you can use to help train your core (see Chapter 21).

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 this statement sounds a little obvious, then get ready, here comes another one: It’s better to do it than not do it. I mean that if you try to force yourself into a schedule that doesn’t really work for you, you probably won’t stick with your new core-training program. Find a time of day that’s convenient for you, and make that your special time for yourself.

Remember.eps Consistency is the key!

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

You may be wondering how you’re going to set your core-training plan into action. Following the exercises in this book is the first step and, lucky for you, I’ve also included the following, commonly asked how questions, which give you all the answers you need to get the job done.

How often should I exercise to strengthen my core?

To increase core strength in your abs and back muscles, the general rule is to do strengthening exercises at least three to five times a week. Elite athletes will obviously exercise more than that — two or even three times a day. But let’s be realistic. For those of us who are not getting paid to exercise and be in peak condition, it’s pretty difficult to find the time to work out that much. If you’re looking to increase your present level of fitness, I recommend that you engage in focused core exercises every other day. When you have reached your goal of toning your midsection and strengthening your back, I’m confident that you can maintain your new physique by doing the core exercises contained in this book three times a week.

How long should I exercise each time I work out my core?

You’re going to love this next section, because I tell you that less is more! 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 what I call, the burn-out factor. I’m sure you’re familiar with this problem: 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 some 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. Remember, slow and steady wins the race!

How intense should the exercise feel?

When it comes to working out your core, the old cliché 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 inside or are quivering, or you find that you are 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. You’ll find that you can increase your repetitions after a while or perhaps in a few days; if you force the issue, though, it’ll only set you back further than you were when you started. Keep the following ideas in mind when gauging the intensity of your exercising:

You should feel slight exertion in the muscle that you are exercising. This tension should definitely not cross the line to pain or discomfort. The rest of your body should be in a position that is relaxed and totally tension free. If your body feels awkward or tense, modify the exercise by using a prop such as an exercise ball or pair of hand weights to help you focus on the intended muscle. Remember, exercise should be a positive experience, not a form of self-torture.

You should feel the exertion of the exercise only in the intended muscle, never in a joint. Pain in your joints signals irritation in the joint, so you definitely want to let up if that happens. Conversely, you should not feel tension or tightness in any other part of your body. If you do, as I mentioned before, ease up on the exercise or try using props like an exercise ball to modify the exercise. Throughout this book, I give you several different ways to do an abdominal crunch; if one doesn’t seem to fit your body, you’ll be better off trying one that feels more comfortable.

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

Warning(bomb).eps Always consult a physician before embarking on any new fitness program, even a seemingly low-impact program such as core training. But it’s imperative that you speak to your health-care professional before undertaking a regular core exercise program if you have back problems or an injury that has not healed completely. Your doctor can advise you about specific exercises you can do to focus on or to avoid, and can help customize a core-training program to help meet your unique needs.

Benefits to Core Training

Go ahead — ask your doctor, your trainer, or your physical therapist whether you should do core-strengthening exercises. Get ready to hear the exact same answer from all of them: a resounding yes. Even though they don’t make a dime giving such advice, why would all these professionals so enthusiastically recommend core training? I give you the skinny in the sections that follow.

Overall benefits

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

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

Increased performance in whatever sports you choose to do

Injury prevention due to increased strength and stamina

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

Weight(less) benefits

As anyone may guess, having fat around the middle or belly fat has many drawbacks, including great health risks. Core training helps you not only look better, but also increase your health and chances at living a longer, more physically active life. Read on to find more ways core training will give you the preventative medicine you need for a lifetime.

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. The belly fat then becomes resistant to dieting and needs the help of targeted core training to whittle and tone the area. So besides getting a smaller waist, with core training, you’ll be saving your life!

Lowering blood pressure

Unfortunately, the risk of high blood pressure (better known as hypertension) increases with age. However, you don’t need to sit back and wait for hypertension or high blood pressure to strike. And that’s why you’re reading this book, right? 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. So the less your heart has to work, the less pressure or force is exerted on your arteries.

Interestingly, exercise can lower your blood pressure the same way some blood pressure medications can. And that should be enough to get you off the couch and going! Once you do, it takes approximately three months of regular exercise to have an impact or stabilize your blood pressure. And as long as you stick with exercise, the benefit of lowering your blood pressure will last a lifetime!

Lowering your risk of developing type 2