The last “Keeping Fit” column dealt with the importance of the core muscles, but focused primarily on exercises to strengthen the abdominals. Continuing with a look at exercising core muscles, here are some tips for working the obliques, which define the waist, as well as some multi-tasking exercises that will hit a number of muscle groups at once.
One of my favorite exercise routines, this is a cluster of four separate exercises that can be done as a single unit.
Begin in the standard plank position, toes on the floor, forearms flat on the floor, hands clasped together, with elbows directly under your shoulders. Lift your body up, keeping a straight diagonal line from your head to your heels. Hold as long as you can, try for 30 seconds. Keep your neck in a comfortable, neutral position.
Next rotate into a side plank. Lie on your right side, with the right side of your right foot on the floor, left foot on top of right foot. Lift up onto your right forearm, keeping the elbow directly under the shoulder. Left arm should be flat along the left side of your body. Keep your abdominal muscles tight, and keep your body in a straight diagonal line from head to feet and hold for 30 seconds.
The third position begins on your back, arms along the sides of your body. Lift up in a V shape, feet together, balancing on your sit-bones. Bring arms alongside, hands reaching towards your knees. Your profile should resemble an upside down, upper case letter A. Hold for as long as you can, try for 30 seconds.
Finish with another side plank on your left to complete the circle.
An advanced version of the side plank is an oblique twist. Begin in the position described above with your right forearm on the floor. Bring the left arm up, with hand behind your head. Rotate forward until your elbow reaches the floor. This is analogous to a standard abdominal crunch, only it is done to work the sides of your torso. Keep the side of your right foot firmly planted on the floor, with the left foot directly on top.
This is a fun exercise to do with a partner. It can be done with a large exercise ball (easiest), a large beach ball or playground ball (medium), or a weighted medicine ball up to 10 pounds (advanced). Stand back-to-back and pass the ball to each other in a circular motion. Your feet should be about shoulder-width apart, and your knees slightly bent forward. Both partners’ hips and knees must be facing straight ahead. This forces the rotation to happen where it should, at the waist. If you feel the muscles working just under your ribs, you are performing this correctly. If you can feel your knees twisting, it is incorrect. The exercise gets easier when the two bodies are closer; you can increase the intensity by taking a small step away from each other.
Another fun exercise, this requires a fair degree of self confidence, but it is really a lot easier than it looks. However, this exercise is not recommended for someone with lower-back problems. Kneel down with a large exercise ball (55 to 65 centimeters diameter) in front of you. Place hands on top of the ball and roll it out in front of you, thrusting your entire body over the ball. Continue to walk your hands forward until the tops of your feet are at the “north pole” of the ball. Hands should be directly under your shoulders, palms flat on the floor. Now pull your knees up toward your tummy, keeping the ball under your feet. Extend back out until your legs are straight, and repeat. Try to do 10 at a time. It is very important during this exercise to keep holding your abdominal muscles tight and hold your lower back straight. Don’t let the back sag into a swaybacked position.
Candleberry Lane resident Karla Talanian is a certified personal trainer.