Keep Your Core Healthy for Good Balance and Stability
By Stephen R. Farris
Developing and maintaining a strong, healthy core is essential for your body. Not only does a strong core help you survive your daily activities, it also provides you with the ability to keep your balance, develop good posture, and maintain stability.
Many people may believe your core is primarily situated in your abdominal area, however, it also includes muscles in your back and pelvis.
There are major muscle areas that make up your core.
- Erector spinae
- Rectus abdominis
- Obliques
- Transverse abdominis
- Multifidus
All of these help to keep your entire body stable.
Whatever your body type is, you can do core strengthening exercises to get into shape. For some, it may take longer than others, but in the end you'll feel much better and more than likely, able to accomplish activities that you weren't able to in the past.
For beginners, here are a few basic exercises to start off with. You can reference YouTube to search out free videos that will help you learn the proper techniques of each one whether you're a beginner or novice..
For Beginners
There are four basic core-strengthening exercises you can perform. They are the bridge, crunches, planking, and supine toe taps. To start, try doing at least 10 repetitions of 3 sets each.
Intermediate
These exercises are considered moving to the next level. After you have mastered the beginner level, try these: bird dog, mountain climber, and the warrior crunch.
Advanced Level
After mastering both the beginner and intermediate levels, you can make core strengthening more of a challenge just to see what you can do. So when you get to this level, try a few of these such as the side plank rotation, bird dog with elbow to knee, and the bicycle crunch.
While concentrating on your core, don't forget to work other parts of your body, such as your arms, legs, neck, shoulders, and back. You should also make sure you're eating a healthy, nutritious diet each day as well.
Talk with your local chiropractor about your exercise and nutrition goals. They can answer any questions you may have, and offer tips, suggestions and even have literature available to help guide you toward your goals.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Mt. Prospect, Ill.