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Building a Strong Core, by Mary P. Trontz C.F.T.

June 5, 2014

SUMMER OF WELL-BEING WEEK 1

Today, Mary P. Trontz helps us focus on the well-being dimension of Moving, and how we can better lead our bodies and our lives from our Core in just a few seconds everyday.


Along with a sound diet, the key to obtaining a lean, toned torso is building a strong core. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders.

When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities.

A strong core distributes the stresses of weight-bearing and protects the back:
• Reduces Back Pain
• Reduces the Risk for Lower Back Injury
• Improves Posture
• Improves Athletic Performance

Planking is an exercise that engages several muscles and strengthens your core.

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Try to plank at least 30 seconds every day.

There are several plank exercises. Here are just a few to get you started:

Regular or Side Plank — begin with a 30 second hold & increase gradually
Plank Jacks — adds leg workout & cardio
Hip Twists — tap hip side to side to workout your obliques/love handles
Suicide Planksas you advance add shoulders/arm workout (start with 5 per side & increase to 10 gradually)

If you’re holding a standard plank, here is some expert advice, so you get the best results:

• Keep your shoulders square above your wrists
• Tuck your hips under by contracting your abs
• Keep your neck long and relaxed
• Focus on something directly underneath you to keep your spine and neck neutral
• Keep your back flat (your body should be in a straight line)
• Stay up on your toes and keep your heels down, low, or flexed
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Mary P
Mary P. Trontz
Certified Fitness Trainer & Independent Team Beachbody Diamond Coach
Mary P. Trontz is a Certified Fitness Trainer and an Independent Team Beachbody Diamond Coach. She obtained a Bachelor of Business Administration from the University of North Florida. Currently, she spends her time as a bootcamp instructor, personal trainer, fitness coach and nutrition consultant.
Website: www.Beachbodycoach.com/MaryTrontz
Facebook: www.facebook.com/MaryFitnessCoach
Email: maryfitnesscoach@yahoo.com

 

 

Thank you, Mary, for sharing this strength-building exercise for our core, in just a few minutes a day! If you’d like to use this platform to help stay accountable to new ways you can improve your well-being, list your SMART (specific, measurable, achievable, realistic, timely) goal below in the comments!

 
 
 

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4 Responses to “Building a Strong Core, by Mary P. Trontz C.F.T.”

  1. Chuck Wills Says:

    Really enjoyed the article. Fantastic.


  2. Thanks for reading, Chuck! We appreciate the feedback. Be well, Monique

  3. Viola Says:

    Whoa all kinds of superb knowledge.

  4. alex eebest8 Says:

    Grateful for this post. Really Cool.


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