Working Your Core
By Jeffrey Crupi

One of the many popular buzz phrases that one hears in gyms and in exercise classes is "working the core." Personal trainers and fitness experts have long known the benefits of working core muscles and have assisted their clients with strengthening their core muscles. With the recent emphasis on core strength, you now have a multitude of exercises you can do in the privacy of your own home without ever entering a gym.

What is the core?
Your body core consists of your midsection – the muscles from your shoulders to your groin and everything in between. All of your daily movements involve your core muscles. From writing on the blackboard, to modeling lessons, to walking your students to art class – your core muscles are responsible for helping you do many of your daily classroom routines. In order to optimize your strength, flexibility, and balance, you must work your core muscles. This will greatly help your physical health both in and out of the classroom.

Ways to work your core
Try these exercises using an exercise ball.

Abdominal sit-back

1. Sit on the ball with your feet hip-width apart on the floor. Keep your spine straight and head facing forward. Fold your arms across your chest.
2. Slowly lean backwards until you feel your abdominal muscles tighten.
3. Hold this position for three deep breaths and then return to the starting position.

Side Exercise

1. Lie on your right side with the ball between your legs.
2. Raise your legs so the ball is a few inches off the floor.
3. Hold for three deep breaths and then return to the starting position.

   Note: To avoid straining your neck, prop your head up with your right hand or rest your arm and head on the floor.

The Plank

1. Lying face down, rest your stomach on the ball. Put your feet on the floor behind the ball and place your arms on the floor in front of the ball.
2. Walk with your hands so the ball goes further down your body.
3. Stop when you feel the ball reach your upper thighs. At this point, your feet will be slightly off the floor and you'll be balancing on the ball and your hands.
4. Contract your abdominal muscles and hold the position for as long as you can.
5. Once you feel comfortable doing this exercise, try an advanced plank by working the ball further down your legs to your shins or even to your feet.

Jeffrey Crupi is the owner of Peak Fitness, LLC in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.

January, 2007, Vol.37, No.4