CORE BLIMEY
It’s so important to strengthen this crucial area of our bodies, writes RUTH LYNCH
H AVING a healthy core is about more than getting a super six pack or slimline stomach (though who would complain about that!). It has been shown to improve posture, prevent injuries, stop back and joint issues, and reduce the risk of heart disease, all while significantly enhancing motor skills, sporting co-ordination and strength.
But with summer sun predicted to stay with us well into September, cracking on with the crunches and getting stuck into sit-ups may not exactly be high on the agenda when it comes to fun family activities.
The thing is, building up core strength can actually be a whole heap of fun. Helping children build their core capabilities can also have a huge impact on their development in many ways.
So, for an ABS-olutely fantastic way to enjoy exercise as a family and work these marvellous muscles, here are a few activities you may want to try.
CIRCUS ACT
AS A great garden activity, turning the lawn into a circus tightrope can be a wonderful way to get your kids (and you) working core muscles without even realising it.
Lay out a line of string/rope from one end of the garden to the other. You don’t have to be off the ground, just create a winding path and pretend it is a tight rope to balance on and walk slowly heel-to-toe.
To make it a little more challenging, why not throw in some additional items to carry or bend down and pick up along the way – without ‘falling’ off.
The motions involved really concentrate focus on core stability.
For a more adventurous take on this, why not have a go at the latest fitness trend of ‘slacklining’ (which involves walking along a narrow, flat strip loosely attached low to the ground between two anchor points).
Again, the balancing involved really works core muscles hard.
Many local providers and groups are now offering this activity in parks and gyms across the UK.
HOORAY FOR HULA!
STICKING with the circus theme(ish), another cracking core workout is hula hooping. Don’t dismiss this playground favourite.
Just 30 minutes of hula-hooping can to burn up to 200 calories and, more importantly, really works the lower abdominals and back.
In fact, spinning a hula hoop can involve 30 core muscles.
The level of workout intensity can be varied by adding multiple hoops, using special weighted hoops (these are mainly aimed at adults) and changing the types of movements you make.
In addition to the standard ‘waist spin’, you can also incorporate other moves – for example sitting on the floor holding each side of the hoop and touching it down from side to side (‘Russian twist’ style) – to build up a fun, family fitness routine.
WATER GREAT IDEA
AS WELL as being a lovely way to cool off when the summer sun has become a bit too much, swimming is also amazing for building strength in our core muscles.
Most swimming strokes employ our mid-sections, working abs, obliques and lower back muscles to varying degrees. Even the simple act of treading water to stay upright keeps our core engaged.
Swimming doesn’t put pressure on joints, so is a good option for all ages and physical abilities.
With options like aqua aerobics, water polo, and kids’ clubs also available, there are plenty of ‘cool’ ways to enjoy a water-based workout.
HAVE A (VOLLEY)BALL
WHETHER played on a ‘proper’ court, on the beach or over a net popped up in the garden, volleyball is accessible, fun and a winner in terms of core strength development.
The jumping, reaching and twisting involved – combined with the power motions of pushing the ball over and slamming – mean that almost every aspect of play essential to this activity is working your core muscle groups, not to mention most other parts of the body.
Many local leisure providers offer volleyball activities for all age groups, especially over the summer months, so it may well be worth investigating the opportunities near you.
OBSTACLE OPPORTUNITY
WE ALL love a good obstacle course. But did you also know our core muscles love a good obstacle course too? As kids this might involve clambering over cushions, hurdles and mats spread across a garden. For adults the thrill might come from taking on an obstacle course race event that mixes mud wading, slides, climbing and running (appealing to our inner child). Tackling un-even surfaces, reaching, balancing and using our bodies to twist and turn in order to make it over obstacles of various shapes and sizes uses most muscle groups, but our core is critical throughout. Whether you’re setting one up on your own in a garden or park, or taking advantage of local obstacle-orientated events and facilities, why not give this family friendly activity a go to see the summer out?
Ruth Lynch, is head of health, fitness and communities at Life Leisure (lifeleisure.net). Swimming helps to build strength