For Tighter Abs, Look To Core Strengthening

Main Category: Sports Medicine / Fitness
Article Date: 04 Oct 2008 - 0:00 PDT

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Many of us would like to firm up our tummies, a goal that seems more frustrating and elusive the older we get. Working on strengthening a variety of trunk muscles, collectively known as "the core," can help with that and much more, reports the October 2008 issue of Harvard Women's Health Watch.

The core muscles the muscles in the abdomen, lower back, and pelvis lie roughly between the rib cage and the hips. The strength and coordination of these muscles is important not only for sports and fitness routines but also for daily life for example, reaching up to a shelf, lifting a child, or sponging a spot off the floor.

Experts conclude from studies that well-coordinated core muscle use stabilizes the spine and helps create a firm base of support for virtually all movement. Exercises that strengthen abdominal and other core muscles should be part of an overall fitness plan that includes regular moderate-intensity aerobic exercise. Guidelines also encourage us to get 20 to 30 minutes of strength training two to three times a week, and that might be a good time to fit in a few exercises designed to work the core.

Harvard Women's Health Watch notes that in order to be safe and effective, core-strengthening exercises require proper alignment and progression from one type of exercise to another adjusted to your body and fitness level. The article includes illustrations of core-strengthening exercises, and reminds anyone wishing to try them to work at a comfortable pace and avoid doing anything that causes pain.

Harvard Health Publications
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