Video
Living Fit, Part 2: Core bracing
April 22, 2008
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Core bracing is the second in our Living Fit exercise video series geared to building strength and balance.
BENEFITS: Taxing the front and side abdominal muscles, as well as the muscles of the back, builds a strong core that will help you stave off back injury, prevent lower back strain and maintain good posture, says Erin Billowits. Founder of Vintage Fitness, Billowits is a personal trainer who designed the Living Fit series.
MODIFICATIONS: If you suffer from lower back pain, limit the range of motion and only slide the paper plates as far as you can with comfort, keeping your abdominal muscles tight.
CONTRAINDICATIONS: Anyone who has severe knee, wrist or lower-back problems can do this exercise against a wall, which will take weight off your joints. Position yourself as you would on the floor, but about a foot-and-a-half from the wall, and slide the plates up.
Step 1
Position yourself on your hands and knees, with hands
resting on paper plates and directly under shoulders. Knees should be
under hips. Pull the bottoms of your shoulder blades down toward your
tailbone (no shoulders up by your ears!) and tighten your midsection.
Step 2
Keeping your core tight
throughout the exercise, shift some weight into the palm of your hands.
Extend your right arm, dropping the hips slightly, as you slide your
hand forward on the paper plate. Keeping your back straight, extend
until you're in a modified push-up position. Don't drop your butt.
Step 3
Pull the right hand in, keeping
your abdominals tight. Repeat on the left side. Continue until you've
done eight repetitions per side.
Toronto Star
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