Core Exercises

There is a great article I read in Runners World this month about strengthening your core muscle groups. Even if you aren't a runner, strengthening your core is essential to all things mom. I put an excerpt from the article and a couple of exercises you can try at home here today. If you'd like to read the full article, you can go to http://www.runnersworld.com/article/0,7120,s6-238-263-266-13030-0,00.html.

Fast Abs:

A generation ago, you'd be hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "Our coaches drill the importance of core conditioning into our heads," says world champion hurdler Lolo Jones. "We're at it all the time." That's because scientists and coaches now know that you can't run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. "When your core is strong, everything else will follow," says Greg McMillan, a running coach in Flagstaff, Arizona, who has worked with scores of elite and recreational runners. "It's the foundation for all of your movement, no matter what level of running you're doing."


Exercises:

Superman What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side. Keep It Honest: Don't raise your shoulders too much. Make It Harder: Lift both arms and legs at the same time.



Bridge What It Hits: glutes and hamstrings Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times. Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag. Make It Harder: Straighten one leg once your hips are lifted.