The Importance of Core Muscles for Functional Fitness

Training the muscles of the core corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. And this is one of the most valuable things our personal trainers can do for you.

What are the Core Muscles?

Core muscles run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle to create a solid base of support. We are then able to generate powerful movements of the extremities. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs.

Muscles that accomplish this goal include:

Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.

Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.

External Obliques - located on the side and front of the abdomen.

Internal Obliques - located under the external obliques, running in the opposite direction.

Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

Erector Spinae- This group of three muscles runs along your neck to your lower back

Hip Flexors - including the Iliopsoas, rectus femoris, tensor fascia lata - located in front of the pelvis and upper thigh.

Gluteus medius and minimus - located at the side of the hip

Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.

Hip adductors - located at medial thigh.

Strengthening the Core Reduces Back Pain

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

Yoga for Your Back!

BodyByGeoff offers Yoga on Tuesday morning at 10:30am with Angelika; and Thursday evenings with Amenaua at 8pm. Both classes focus on individual attention and working with people at their individual level. Our classes run continuously through the year and are a low 20 classes for $99. We also offer private Yoga instruction by appointment.

Yoga for Your Back

Up to 85% of American adults experience back pain at some point in their lives. Why is the back so prone to injury? As we age, ligaments and tendons shorten and joint range of motion (ROM) decreases. Disks lose their ability to absorb shock, muscles weaken and bones lose mass.

To add to these inherent biological weaknesses, we spend too much time sitting-in cars, at desks and in front of televisions or computers-and our back muscles weaken. Poor posture makes matters worse. The low back, which bears much of the burden, is particularly prone to disk problems.

Basic Yoga Back-Care Principles

Breathe as you do the poses. When we hold our breath, we hold onto tension. Quiet, introspective breathing alters the sympathetic/parasympathetic nerve signal balance to the arteries and veins, allowing increased circulation to tissues whose vessels are constricted during times of stress.

Create movement of the spine with flexion and extension To feed and lubricate the disks properly, it's necessary to reverse the curvatures for brief periods of time, which yoga postures do gently and wonderfully. Cow, Cat (pelvic tilts on your hands and knees) and Sun Salutations are excellent ways to create movement of the spine.

Balance, Flexibility and Strength Strength is vital but so is flexibility. Developing strong, yet flexible, muscles is perhaps the most crucial principle in back care. Remember that a tight muscle is not necessarily a strong one. In yoga sessions, it is important to lengthen contracted muscles before working on strength. For the back this means stretching the back muscles to lengthen the spine and create more space for the vertebrae and disks.

Pilates

If you've been looking for a way to strengthen your core, tighten your abs or alleviate back pain, Pilates is a great way to get started! Improve your strength and flexibility by adding a weekly session of Pilates to your regular workouts.

WHEN YOU HEAR.......... TRY DOING THIS

a. HEAR--Put your feet in the Pilates stance. DO--Make a V with your feet by placing your heels together and your toes a few inches a part.

b. HEAR--Articulate your spine. DO--Roll forward or backward through the spine one vertebra at a time. Feel as though you are imprinting each bone into the mat as your roll down....

c. HEAR--Chin to chest. DO--With a long neck, curl the head forward. Keep the width of an egg or tennis ball between the two.
BodyByGeoff Pilates

Offers 10/classes for $99
Personalized, pleasant Studio Environment

Wednesdays at 7:30pm
Saturdays at 10am

Abs: Part 1

Is anyone satisfied with their abs? ...most people aren't. Your abdominals, or abs, are a focus of a lot of attention. Toned abs don't just help you look good, they're also very important in your overall health and strength.

• Carrying a lot of weight at your middle is a proven heart health risk.
  

• Abs are a visual focus for a lot of people: If your pants are too tight, you don't want to wear a certain type of dress, bathing suit or take your shirt off.

The good news is that while your abs are the first place you gain weight, they are also the first place most people lose it.

Flat abs, or ab definition, is effected by exercise, how much you eat and what you eat.
We measure our training clients' abdominals at three location to track progress.

Weight loss and overall muscle toning are expedited with conditioning.

Here are some familiar and not-so-familiar ab exercises:

• Ankle reach with legs up in the air or resting on a stability ball.

• Medicine ball roll & toss.

• Crunches on a decline bench (pictured). Add weight with a medicine ball or weight plate.

Other exercises also strengthen your core and abs: squats, triceps pushdown, lat pulldown, bicep bar curl.

Vacation Exercise

Hopefully, this health & fitness tip finds you on vacation with friends or family, in your favorite place--the beach, the lake, the mountains or the city you always wanted to visit. While you relax, don't forget to keep your body in shape. Here are few things you can do with little or no equipment until you come back to see us.

STRETCH
You will probably be sleeping in a different bed. This is actually the number one short-term reason for backaches. Place your hands behind your hips, make a big chest, breathe in & then out. Get on the floor on your hands & knees and arch your back up & then down, like a cat.

WALK or JOG
Discover new places by walking or jogging briskly for 20-30 minutes each day. Beach sand is fine to walk on, but not the best place to run because of the uneven surface.

SIMPLE BODY WEIGHT EXERCISES Upper Body
* Planks--get in a push-up position, but rest on your elbows and forearms--count to 10, repeat 3 times.
* Pushups--toe or knee, do 5-10, repeat 3 times. Keep your back level.
* Tricep Dips (pictured)--find a sturdy sitting chair. Position your hands on it facing out, dip to about 1 foot off the floor. Do 8-10 repetitions, 3 times.

Lower Body
* Bodysquat--legs further apart than your shoulders, butt out, head up, squat down as if you are sitting on a chair. Repeat 10 times, 3 sets. If you have a cable band, place the band under your feet and hold the handles, repeat the same motion as above for increased resistance.

Core and Abs
* Using a chair or a bed, place your feet & legs up. Support your neck by lacing your hands behind your neck. Come straight up 12 times, repeat 3 times. Be careful of your neck and lower back. If these are ok, try reaching to your opposite ankles, 12 times, repeat 3 times.
* Advanced ab--side plank ab twist--lie on your side, support yourself with your hand and bring your body up to a star. Reach down with your upper hand and back up. Repeat 10 times, try the opposite side. Do 3 sets on each side.

These are just a few things you can do while on vacation. Your BodyByGeoff Personal Trainer can give you exercises that compliment your ongoing training. BodyByGeoff also has a 6-video series of exercises. All are very easy to follow. If you would like one, $10 for training clients, $19 for non-training clients. (plus shipping). Downloads available soon. Have a great vacation!