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|The benefits of core strengthening include support for your lower back, improved heart and lung function, and improved coordination and stability.
This miracle set of exercises even helps reduce your waistline!
A basic core exercise starts with you lying on your back on an exercise mat. Your arms are extended to the side, perpendicular to your torso. Your thighs are flexed - perpendicular to the floor, and your knees are bent so that your calves are parallel to the floor.
Focusing on your deep abdominal muscles - visualizing these muscles working - gently lower your thighs to the floor on the right side. Your spine stays straight, maintaining contact with the floor, so the effect is that you're twisting your legs against the line of your trunk.
Using your abdominals to initiate the movement, return your legs to center and gently lower them to the left side. You've now done one repetition.
Start with six total reps, moving your legs gradually and making sure the movements originate in your abdominal muscles. Build up to 10 reps over a period of several weeks.
You could include this valuable exercise into your regular pre-workout routine.
1Daly RM, et al. Long-term effects of calcium-vitamin-D3 fortified milk on bone geometry and strength in older men. Bone 39(4):946-953, 2006.
2Haskell WL, et al. Physical Activity and Public Health. Updated Recommendations for Adults from the American College of Sports Medicine and the American Heart Association. American Heart Association, 2007.
3Akuthota V, Nadler SF. Core strengthening. Arch Phys Med Rehabil 85(3 Suppl 1):S86-92, 2004.
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"For over twenty years Dr. Quirk has kept me in tip-top shape allowing me to never miss a single day as a fitness trainer teaching over twenty classes per week. He has taught me therapeutic nutrition which I follow religiously, and I believe this is the reason I don't see any other doctors for anything! I never get sick or suffer painful episodes."