The importance of Core exercises in cutting inches

Q: 1. Posted by rabarbour on Mon, May 25, 2009

I am having trouble losing fat around my midsection. I have been working out for about 3 months now. I eat roughly 2500-3000 calories a day and was riding a bike for 40mins (150HR) plus doing about 15mins (3 different exercises 3 sets 15reps) of weights a day. I have started to run (15mins 170HR) now (still doing the weights) in an effort to increase my weight loss but have so far not seen any major results in the 3 weeks I have been doing this. I also do between 150-300 crunches a day. I am 26 years old, 6'3" and my current body weight is 225 pounds with a large frame. Any tips on how to get rid of the last few inches? In total I have shed about 20 pounds in the last few months. Thanks.




A:

Hi there,

First off, congratulations on your weight loss!

I have a few tips for you that I know will help you lose those last few inches.

First off, you need to add more strength training to your routine. 15 minutes of strength training is not enough to gain significant strength and muscle.
While cardio is great for your heart and to burn calories, it does not do much to increase lean muscle tissue. Muscle increases your metabolism, even while at rest, so you should work on building more of it.

Secondly, your workout routine must include core work. By this I don't mean crunches or sit ups, I mean functional core work, which will build stability and strength and prevent injury while you perform everyday activities as well as sports and strenuous exercise.

The core muscles work together to support your spine. Having good core stability means that the muscles in your pelvis, lower back, hips and abdomen work together.
There are countless ways to do this: do weight sets on a Bosu ball, use stability balls for chest routines, plank variations, push up variations, lunge variations, etc.
Furthermore, introduce interval training, which combines strength training with quick burst of cardio activity between sets. This is a great way raise your heart rate and increase your stamina, but also burn tons of calories and reduces the amount of time you will need to spend doing cardio! If you are like most people, doing cardio on a machine is not the most exciting thing!

Since I'm not sure exactly what you are doing now in your routine, I suggest that you get the help of a knowledgeable trainer to create a workout routine that is based as much on strength as in functionality and injury prevention.

Here's an exercise that you can add to your routine:

Side oblique raise: Begin by lying on your right side. Now lift your torso off the ground and support yourself on your elbow. Shoulder and elbow should be in-line, elbow and wrist in-line. Your body should be in a straight line - hips up and pelvis forward, navel pulled into your spine. You can either stack your feet on top of each other or you can place one foot in front of the other.
Inhale, and as you exhale, lower your hips down towards the ground. Just before your hips reach the ground, lift them back up and back to starting position. Pulse up and down for 10-15 reps each side.

This is a great exercise that helps build core strength and targets the obliques.

All the best with your fitness & health goals!

Daniela Nahas



Editor's note: Please consult your physician before starting any exercise program.

Source: Yahoo Lifestyles