House Calls

FALL 2016

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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h o u s e c a l l s { fall 2016 } 19 From dancing to digging to lifting, core strength is required for almost every move you make. Plus, a sturdy midsection helps increase balance and prevent back pain as you age. But before you drop and get to crunching, consider this: "The core consists of much more than the abs alone," says Roper St. Francis exercise specialist Alison Dziak. "It includes back and pelvic floor muscles, oblique muscles along the side of the midsection, the diaphragm, and more." MAKE IT COUNT Crank Up Your Core Work P H O T O G R A P H S ( 4 ) B Y K R I S T I N A V E R R I N G T O N Use your breath. Breathing deeply sends much-needed oxygen to your core muscles. Exhale during the most strenuous part of the move—when you lift your head and shoulders off the floor during a crunch, for example. Think quality, not quantity. Pay attention to your form and move slowly (using muscle power, not momentum) when working your core. This will make every move you do more efficient and require fewer reps. Warm up. Prep your muscles for a jolt of activity by first completing a five-minute full-body warm-up, like jogging or doing jumping jacks. GET THE MOST OUT OF YOUR WORKOUT: Try This: Firm Firm up your midsection with these up Firm up your midsection with these your Firm up your midsection with these midsection Firm up your midsection with these with Firm up your midsection with these these Firm up your midsection with these do-anywhere do-anywhere exercises: exercises: do-anywhere exercises: Bridge (works (works lower abdominals and back): lower (works lower abdominals and back): abdominals (works lower abdominals and back): and (works lower abdominals and back): back): (works lower abdominals and back): Lying Lying on on your back, bend your knees and place your your on your back, bend your knees and place your back, on your back, bend your knees and place your bend on your back, bend your knees and place your your on your back, bend your knees and place your knees on your back, bend your knees and place your and on your back, bend your knees and place your place on your back, bend your knees and place your your on your back, bend your knees and place your feet feet flat on the floor about hip-distance apart. flat feet flat on the floor about hip-distance apart. on feet flat on the floor about hip-distance apart. the feet flat on the floor about hip-distance apart. floor feet flat on the floor about hip-distance apart. about feet flat on the floor about hip-distance apart. hip-distance feet flat on the floor about hip-distance apart. apart. feet flat on the floor about hip-distance apart. Slowly Slowly lift your hips and navel toward the ceiling lift Slowly lift your hips and navel toward the ceiling your Slowly lift your hips and navel toward the ceiling hips Slowly lift your hips and navel toward the ceiling and Slowly lift your hips and navel toward the ceiling navel Slowly lift your hips and navel toward the ceiling toward Slowly lift your hips and navel toward the ceiling the Slowly lift your hips and navel toward the ceiling ceiling Slowly lift your hips and navel toward the ceiling until until the body is flat from chest to knees. Hold for the until the body is flat from chest to knees. Hold for body until the body is flat from chest to knees. Hold for is until the body is flat from chest to knees. Hold for flat until the body is flat from chest to knees. Hold for from until the body is flat from chest to knees. Hold for chest until the body is flat from chest to knees. Hold for to until the body is flat from chest to knees. Hold for knees. until the body is flat from chest to knees. Hold for Hold until the body is flat from chest to knees. Hold for for until the body is flat from chest to knees. Hold for up up to one minute, then lower and repeat. to up to one minute, then lower and repeat. one up to one minute, then lower and repeat. minute, up to one minute, then lower and repeat. then up to one minute, then lower and repeat. lower up to one minute, then lower and repeat. and up to one minute, then lower and repeat. repeat. up to one minute, then lower and repeat. Forearm plank (works (works entire core, shoulders, and entire (works entire core, shoulders, and core, (works entire core, shoulders, and shoulders, (works entire core, shoulders, and and (works entire core, shoulders, and glutes): glutes): Assume Assume a forearm plank position with your a Assume a forearm plank position with your forearm Assume a forearm plank position with your plank Assume a forearm plank position with your position Assume a forearm plank position with your with Assume a forearm plank position with your your Assume a forearm plank position with your elbows elbows under your shoulders, forearms resting on under elbows under your shoulders, forearms resting on your elbows under your shoulders, forearms resting on shoulders, elbows under your shoulders, forearms resting on forearms elbows under your shoulders, forearms resting on resting elbows under your shoulders, forearms resting on on elbows under your shoulders, forearms resting on the the floor, and legs straight out behind you. Keeping floor, the floor, and legs straight out behind you. Keeping and the floor, and legs straight out behind you. Keeping legs the floor, and legs straight out behind you. Keeping straight the floor, and legs straight out behind you. Keeping out the floor, and legs straight out behind you. Keeping behind the floor, and legs straight out behind you. Keeping you. the floor, and legs straight out behind you. Keeping Keeping the floor, and legs straight out behind you. Keeping your your abdominals engaged and hips level, hold for up abdominals your abdominals engaged and hips level, hold for up engaged your abdominals engaged and hips level, hold for up and your abdominals engaged and hips level, hold for up hips your abdominals engaged and hips level, hold for up level, your abdominals engaged and hips level, hold for up hold your abdominals engaged and hips level, hold for up for your abdominals engaged and hips level, hold for up up your abdominals engaged and hips level, hold for up to to one minute then repeat. one to one minute then repeat. minute to one minute then repeat. then to one minute then repeat. repeat. to one minute then repeat. Medicine ball twists (works (works oblique muscles, oblique (works oblique muscles, muscles, (works oblique muscles, transverse transverse abdominis, and back): abdominis, transverse abdominis, and back): and transverse abdominis, and back): back): transverse abdominis, and back): Sit Sit on the floor with on Sit on the floor with the Sit on the floor with floor Sit on the floor with with Sit on the floor with your your legs in front of you and bent. Hold a medicine legs your legs in front of you and bent. Hold a medicine in your legs in front of you and bent. Hold a medicine front your legs in front of you and bent. Hold a medicine of your legs in front of you and bent. Hold a medicine you your legs in front of you and bent. Hold a medicine and your legs in front of you and bent. Hold a medicine bent. your legs in front of you and bent. Hold a medicine Hold your legs in front of you and bent. Hold a medicine a your legs in front of you and bent. Hold a medicine medicine your legs in front of you and bent. Hold a medicine ball ball or free weight in your hands, close to your chest or ball or free weight in your hands, close to your chest free ball or free weight in your hands, close to your chest weight ball or free weight in your hands, close to your chest in ball or free weight in your hands, close to your chest your ball or free weight in your hands, close to your chest hands, ball or free weight in your hands, close to your chest close ball or free weight in your hands, close to your chest to ball or free weight in your hands, close to your chest your ball or free weight in your hands, close to your chest chest ball or free weight in your hands, close to your chest (optional) (optional) . Lean back until you're balanced on your Lean . Lean back until you're balanced on your back . Lean back until you're balanced on your until . Lean back until you're balanced on your you're . Lean back until you're balanced on your balanced . Lean back until you're balanced on your on . Lean back until you're balanced on your your . Lean back until you're balanced on your sitting sitting bones with feet off the floor. Twisting at your bones sitting bones with feet off the floor. Twisting at your with sitting bones with feet off the floor. Twisting at your feet sitting bones with feet off the floor. Twisting at your off sitting bones with feet off the floor. Twisting at your the sitting bones with feet off the floor. Twisting at your floor. sitting bones with feet off the floor. Twisting at your Twisting sitting bones with feet off the floor. Twisting at your at sitting bones with feet off the floor. Twisting at your your sitting bones with feet off the floor. Twisting at your core, core, lower the weight down toward the ground on lower core, lower the weight down toward the ground on the core, lower the weight down toward the ground on weight core, lower the weight down toward the ground on down core, lower the weight down toward the ground on toward core, lower the weight down toward the ground on the core, lower the weight down toward the ground on ground core, lower the weight down toward the ground on on core, lower the weight down toward the ground on your your right side. Lift it back to center then repeat on right your right side. Lift it back to center then repeat on side. your right side. Lift it back to center then repeat on Lift your right side. Lift it back to center then repeat on it your right side. Lift it back to center then repeat on back your right side. Lift it back to center then repeat on to your right side. Lift it back to center then repeat on center your right side. Lift it back to center then repeat on then your right side. Lift it back to center then repeat on repeat your right side. Lift it back to center then repeat on on your right side. Lift it back to center then repeat on other other side. Aim for three sets of 10-20 reps per side. side. other side. Aim for three sets of 10-20 reps per side. Aim other side. Aim for three sets of 10-20 reps per side. for other side. Aim for three sets of 10-20 reps per side. three other side. Aim for three sets of 10-20 reps per side. sets other side. Aim for three sets of 10-20 reps per side. of other side. Aim for three sets of 10-20 reps per side. 10-20 other side. Aim for three sets of 10-20 reps per side. reps other side. Aim for three sets of 10-20 reps per side. per other side. Aim for three sets of 10-20 reps per side. side. other side. Aim for three sets of 10-20 reps per side. Lunge lifts (works (works entire core, back, legs, and entire (works entire core, back, legs, and core, (works entire core, back, legs, and back, (works entire core, back, legs, and legs, (works entire core, back, legs, and and (works entire core, back, legs, and glutes): glutes): Holding Holding a free weight in your left hand, a Holding a free weight in your left hand, free Holding a free weight in your left hand, weight Holding a free weight in your left hand, in Holding a free weight in your left hand, your Holding a free weight in your left hand, left Holding a free weight in your left hand, hand, Holding a free weight in your left hand, assume assume a lunge position with your right foot a assume a lunge position with your right foot lunge assume a lunge position with your right foot position assume a lunge position with your right foot with assume a lunge position with your right foot your assume a lunge position with your right foot right assume a lunge position with your right foot foot assume a lunge position with your right foot forward. forward. Slowly straighten both legs; once Slowly forward. Slowly straighten both legs; once straighten forward. Slowly straighten both legs; once both forward. Slowly straighten both legs; once legs; forward. Slowly straighten both legs; once once forward. Slowly straighten both legs; once straight, straight, pivot your feet, turning your body 180 pivot straight, pivot your feet, turning your body 180 your straight, pivot your feet, turning your body 180 feet, straight, pivot your feet, turning your body 180 turning straight, pivot your feet, turning your body 180 your straight, pivot your feet, turning your body 180 body straight, pivot your feet, turning your body 180 180 straight, pivot your feet, turning your body 180 degrees degrees to face the opposite direction. Move the to degrees to face the opposite direction. Move the face degrees to face the opposite direction. Move the the degrees to face the opposite direction. Move the opposite degrees to face the opposite direction. Move the direction. degrees to face the opposite direction. Move the Move degrees to face the opposite direction. Move the the degrees to face the opposite direction. Move the free free weight into other hand, then lower your body weight free weight into other hand, then lower your body into free weight into other hand, then lower your body other free weight into other hand, then lower your body hand, free weight into other hand, then lower your body then free weight into other hand, then lower your body lower free weight into other hand, then lower your body your free weight into other hand, then lower your body body free weight into other hand, then lower your body into into a lunge position with the left leg forward. a into a lunge position with the left leg forward. lunge into a lunge position with the left leg forward. position into a lunge position with the left leg forward. with into a lunge position with the left leg forward. the into a lunge position with the left leg forward. left into a lunge position with the left leg forward. leg into a lunge position with the left leg forward. forward. into a lunge position with the left leg forward. Shoot Shoot for three sets of 10-20 reps. for Shoot for three sets of 10-20 reps. three Shoot for three sets of 10-20 reps. sets Shoot for three sets of 10-20 reps. of Shoot for three sets of 10-20 reps. 10-20 Shoot for three sets of 10-20 reps. reps. Shoot for three sets of 10-20 reps.

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