A lot of my patients exercise and one thing that is becoming more popular is “core training.”

Core training is exercising the “core” of your body, which is your middle area…the stomach and back.

When you have a toned and strong stomach, you will not only look good, but it feels really good to be fit and strong in your back and stomach. A toned core will help your body age well and it sets you up for good posture and a pain-free lower back.

Now, having a slim stomach area takes more than exercise, and you probably know that it also takes cardiovascular exercise and a proper diet, but here are two killer moves you can do at home to strengthen your core muscles.

Exercise #1: The Plank

- Get into a push-up position with your forearms on the floor.

- Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.

- Keeping your back neutral and your belly button pulled in (tightened), hold this position for 20-60 seconds.

- Repeat for 3-5 sets.

- Do this 3 to 5 times a week.

Exercise #2: Butterfly Abs
- Sit comfortably on the floor with your legs crossed. Using your arms to support you, slowly lie back until your body is flat, keeping your legs crossed.

- Place your hands under the back of your neck for support. Inhale through your nose, and raise your chest a few inches off the floor while exhaling through your mouth. Your chest should be moving up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.

- Repeat 25 times, and as you progress, move up to 50 times.

- Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don’t want to curve your back.

- Do this 3 to 5 times a week.

Send me an email if you have any questions or comments about these exercises. I’d love to hear how they are going for you if you try them!

Dr. Steve Alff, D.C.

Source: Real Beauty.com