Why You Should Strengthen Your Core Muscles
You know core exercises are good for you — but do you include core exercises in your fitness routine? Here’s why you should.
Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.
Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
Core exercises don’t require specialized equipment or a gym membership
Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.
Core exercises can help tone your abs
Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
Strong core muscles make it easier to do most physical activities
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you’re a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.
Zesty Quinoa Salad
Ingredients
- 1 cup quinoa
- 2 cups water
- 1/4 cup extra-virgin olive oil
- 2 limes, juiced
- 2 teaspoons ground cumin
- 1 teaspoon salt
- 1/2 teaspoon red pepper flakes, or more to taste
- 1 1/2 cups halved cherry tomatoes
- 1 (15 ounce) can black beans, drained and rinsed
- 5 green onions, finely chopped
- 1/4 cup chopped fresh cilantro
- salt and ground black pepper to taste
Instructions
- Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.
- Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.
- Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator.
Cook’s Note: This salad tastes great right away, and even better the next day when all the flavours have had the chance to marry. Enjoy! You can also steam the quinoa instead of boiling if desired.
Serves: 6
Seated Torso Twist
You’ll perform this stretching exercise in a chair. Be careful with torso twists; if you don’t do them properly, you can injure your spine. Keep your spine straight and don’t force your body into the twist; allow your spine to move into the twist on its own, and only as far as is comfortable.
Sit upright in a chair with your palms on your thighs or knees. Your head should be directly above your shoulders and you should be balanced firmly on your pelvis.
- Twist to the left. Place your right hand on the outside of your left knee, but don’t use the hand to exert any pressure; simply place it there. Your spine should be doing the twisting all by itself.
- Allow your head to move into the twist as well. Once again, don’t force it.
- As you twist, look as far to that side just by moving your eyes. This makes the twist more energizing.
- Hold the twist for 20 to 30 seconds, breathing deeply and fully into the lower abdomen and lower back. When you’re finished, repeat the twist in the other direction.
