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Core conscious
Beyond the sit-up: 5 exercises aimed at toning your tummy.
By Tina Ceroni
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3. Swiss ball push ups
This exercise is one of the best ways to improve core and upper body strength.
* Place your shins on the Swiss ball (feet is more difficult) and hold yourself in a push up position maintaining a strong core. Just holding this position will force you to use your core muscles.
* Be sure to tighten the abdominals so you don't drop your waist.
* Hold this position and then roll the Swiss ball in towards you by bending your knees towards your chest. But, keep the movement smooth!
* Extend your legs back to start position. Repeat 2 sets of 10 reps. Really want to work it? Try adding a pushup in between each repetition to progress the exercise.
4. Seated Twist with Medicine ball
* Sit on the floor with upper body leaning back in approximately a 45-degree angle.
* While keeping shoulder blades back and abdominals tight hold medicine ball with elbows bent on either side of your waist. Rotate your body side-to-side pausing briefly in the middle each time. You can progress this exercise by lifting one or two feet off the floor.
5. Cardiovascular exercise
Add cardio to your core workout for even greater results.
*Try lateral hops over the BOSU: Place one foot on the BOSU in the centre (dome-side facing up). Keep knees bent into a squat position and hop over the BOSU laterally by pushing through your foot that is stable on the floor.
* Transfer your weight from side to side alternating the foot that is placed on the BOSU.
* Begin by doing a 30-second interval and repeat it 3 times.
* Remind yourself to keep your abdominals tight. The lower your squat when you jump the more your legs will work! This will not only challenge your cardiovascular system but will improve stabilization, balance and core strength.
Tina Ceroni is an Oakville-based certified personal trainer with a background in Kinesiology and rehab as well as formally trained in the essential and advanced mat intensive program from Stott Pilates. She is the owner of her own fitness consulting firm Personal FIT. For more, please contact: tinaceroni@hotmail.com
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