The Center of it All

All body movement originates at the core or as it’s known in Pilates, the powerhouse. The three groups of muscles which make up the powerhouse or core, are the muscles of the pelvic floor, lower back and abs (abdominal muscles). A weak core limits the body’s range of motion, muscle strength and also hinders stability and balance. Whether swinging a golf club, pushing a grocery cart or picking up a bag of mulch, a strong core makes these activities more efficient, effective and less likely to cause injury.

The anywhere, anytime no equipment abs workout:

Most often when we think of abs, we think of the “six pack” or the rectus abdominus muscle. But it is the transverse abdominus, the deep ab muscle, which is the center of the powerhouse. Drawing the navel in and up while tightening the ab area, fires up four of the six abdominal muscles including the transverse abdominus. So daily as often as you think of it, draw your navel in towards your spine and imagine lifting it up through the top of your head while tightening your abs. This exercise is not only much easier than sit-ups but much more effective. The muscles which control the pelvic floor are a part of the deep core and help stabilize the lower back and pelvic area. Kegels are performed by contracting and relaxing the pelvic floor muscles. This can be done throughout the day, anytime, anywhere. To isolate the proper muscles, think about the muscle used to stop the flow of urine. Contract, hold for 10 counts then release.  

Full-body moves which focus on core strength:

"Plank" is the body holding the upright of the push-up position. Have the wrists lined with the shoulders, the navel drawn in and up, the back flat and level with the butt, while up on the toes. Hold this position for as long as you can. Breathing normally and drawing the navel in a little deeper with each exhalation. As you gain strength, raise one leg and hold for ten counts then switch legs. Planks can also be performed by resting the upper body weight on the forearms rather than the wrists. Keep the elbows lined up with the shoulders. Adding in the side plank variation will also target the obliques. Begin by lying on your side with your elbow lined up with your shoulder. Lift the torso hips and legs up so that only the forearm, elbow and feet touch the floor. Hold this position for as long as you can. Breathing normally, drawing the navel in a little deeper with each exhalation.

Zumba® at Pla-Mor Roller Rink with me. Felecia Wesley is on holiday break until January, 2013.

Yolanda Albergottie

Fitness is my passion. You being in your best shape ever fuels my passion. I am a Personal Trainer, Life Coach, Motivational Speaker and the former Area Group Exercise Manager for the Bally Total Fitness clubs, Cleveland & Akron, Ohio, 2005-2011. As a licensed Zumba® Instructor trained by Beto, the creator of Zumba® I am committed to maintaining the authenticity and integrity of the original intent of the Zumba® Fitness class format. My passion for fitness led to training and certifications in many national group exercise formats including AFAA Primary Group, Turbo KickTM, Body Pump, Pilates Mat, Pilates Reformer, Silver Sneakers® and PiYoTM. I have currently partnered with MetroHealth Hospital’s Healthy Eating Active Living (HEAL) initiative to provide FREE Zumba® classes in neighborhoods throughout the Greater Cleveland Metropolitan Area.  For Personal Training, Life Coach, Motivational speaking information and current class schedule e-mail: yo.fitness@yahoo.com.

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Volume 3, Issue 10, Posted 10:11 AM, 12.18.2012