April 5, 2011

Trainer Tip: Four simple exercises to keep you moving throughout the day

by Staff, Douglas County Health Department

Joseph O’Meara

Care for the Core
Your core muscles are located in your abdominals and the lower back areas of your body. Keeping these muscles strong can help you in your everyday activities, like carrying car seats, getting groceries out of the car, or shoveling snow. A strong core can also help you improve your overall posture, avoid lower back pain, and improve your balance. You also don’t need to belong to a gym or buy one of those weird “six pack” ab devices advertised in the middle of the night on TV.

This exercise works the muscles that extend from the trunk of your body to your lower back. Lay on the floor on your stomach then lift your body off of the floor using your arms and hold yourself up on your elbows with your arms at a 90 degree angle. Concentrate on using your core muscles to hold you up and avoid transferring the load to your lower back. Keep your rear-end up, and hold your body in a straight line from the top of your head to the bottom of your feet. Hold for 60 seconds. Repeat five times.

Lie on the floor on your stomach and lift your arms off of the floor straight in front of you. At the same time lift your legs off of the floor straight in back of you. Hold for 60 seconds. Repeat five times.

Standing Core
Stand on both feet and pull your core in. Then lift one leg off of the floor to the side and balance with this leg extended. Your core will fire and you will be tempted to drop your leg. Don’t. Concentrate on holding the leg out strong to the side for 30 seconds without bending to the opposite to maintain your balance. Do both sides five times.


Active Living


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