Core Strengthening Exercises

This is one of the most important muscles on your body! In the picture, it's the large muscle in the circle that runs under the ribs and under everything else. It basically holds everything together, and it's very powerful. It's the deepest of the abdominal muscles. You can feel it tighten when you cough.

The role of the Transverse Abdominus in overall well being and feeling healthy cannot be overstated. We all know that when our back hurts, we tend to feel bad all over; we can't bend, sleeping is hard, we just can't get comfortable in any positoin for long, and forget having fun on the golf course! And, hmm, "intimate relations?" Don't get me started!

Make no bones about it; if your transverse is weak, you are weak. Period. You can't squat for jack, when you try to do rows your back feels it, and even in doing curls you sway like a drunken sailor.

But it doesn't have to be that way. This lens is going to show you some simple exercises that will have you feeling better in no time. So stay tuned!

Everybody knows that squats are one of the best, if not THE best, whole-body exercises out there; they build TONS of muscle and burn fat like nobody's business.

But a lot of people stay away from it, because their back is too weak and their abs let go -- a recipe for bad form and a blown-out back!

Or they limit the range of motion because they can FEEL the instability -- Not good, huh.

Here's an exercise that will help cure that, and kick your butt at the same time.

First, it will help to take your shoes off. You'll thank me, I promise.

Sit on the tall on the floor, legs out straight. Put your hands down behind right behind you, fingers pointing wherever they go. Mine point back. Just reach down and put them down, don't obsess on how far out or back; whatever is natural.

Now, straighten your body into a straight line so that only your heels and hands are touching. This might be enough for the first few times you do this; just raise up and lower down (gently) 3-4 times, for a couple of sets.

Now the kick-butt part. Keeping your body completely straight, raise one leg up as high as you can, keeping the leg straight. Actually, just getting the heel off the ground at first, even an inch, if you can hold it there for a second, is a real achievement! Pause at the top, and lower it down again, all the while keeping your body rock solid. Repeat for the other leg. That's one. Do this sequence 3-4 times, or until you pass out from the strain!

This one is a whole-core exercise that will also help even out any balance problems you may have from side to side.

Start out on all fours, with your weight evenly distributed, and your back in its natural arch, not humped or saddle-backed. Shoulders relaxed, and you are looking at the floor a couple of feet in front of your head, so your neck is relatively straight.

Now, carefully and slowly raise one arm and the opposite leg up and out. Try to keep your hips and shoulders level; you'll really need to tighten up that Transverse to do it! Make your lifted arm and leg nice and long; like you're trying to touch opposite walls. Hold it for a few seconds, and lower. Repeat with the other side. Do that for 2-3 reps each side.

Advanced Version: Raise the arm and leg on the same side (yes, it can be done!).