Yes, I do watch TV

I wish I were one of those people who says: “Television? No, I don’t even own a TV.” Sadly, I’m of weaker moral fiber. I’ve been known to check in regularly on the progress at the Biggest Loser house; I can untangle the complicated and cryptic storyline of Lost; and watching cooking shows on HGTV has become my guilty Sunday pleasure.

So, yes, I admit it. I watch TV. Not a lot, but enough that I would feel guilty if I spent all that time snuggled into the couch with the dogs. Instead, I’ve made a pact with myself to use that time for exercise as well as entertainment. For me, TV time is when I strengthen my core.

Go Lean

Go to any newsstand and check out the magazine cover lines. “Fabulous Abs in Thirty Days!” “Two Weeks to Rock Hard Abs!” “Lose the Belly Fat Fast!” As compelling as those headlines might be, we all know better, right? A flat, hard stomach depends on a number of factors – a lean body, strong core muscles, and good posture. Good genetics don’t hurt either. You simply won’t have abs of steel with a layer of body fat, bad posture, and weak muscles.

We all know that you cannot target weight to a specific part of your body. Belly fat is pretty much like arm fat or butt fat. It goes without saying that a lean body is the direct result of healthy eating – plenty of fresh fruits and vegetables, lean protein and complex carbohydrates – all in reasonable portions throughout the day. A strong core – well, that’s another story altogether.

It’s all about the “core”

Think of your core – your abdominals, back, and pelvis – as the source of your body’s power. Standing, sitting, lifting, bending – all of these movements originate from your torso. The stronger it is, the better equipped you are to go about your day with vigorous, supple, and fluid movements powering everything you do. Core strength can help reduce fatigue and back pain, and it can protect you from injury.

Not just sit-ups

Many people think that doing a rigorous set of crunches is enough to guarantee core strength. Au contraire, mon ami! Sit-ups, or crunches, work on only one small part of your abdominal muscles. A powerful core requires working a number of major muscle groups including the transversus abdominis, the external obliques, and the rectus abdominis. The major back muscles include the multifidus and the erector spinae.  To get those flat abs these headlines scream at us, you need a broader regimen that addresses all these muscles.

The Big Blue Ball

So when I watch TV, I work on core strength. And the key to my routine, you ask. Why it’s my Big Blue Ball! You may know them as fitness balls, exercise balls, or Swiss balls, but no matter what they are called, a ball is a wonderful tool to develop a strong core – I even use mine as a desk chair. You can get an excellent tutorial on beginning ball exercises. Not only will working with an exercise ball strengthen your core muscles, it will also improve your stability and balance, which decline as we age.

If you don’t want to work with a balance ball, and you want a relatively simple program that you can use at home or on the road, the Mayo Clinic has a great slide show of core exercises on its web site.

I may be past the age of bikinis and belly shirts, but I can still have great posture, a strong back, and a flat stomach. My secret is serious core strength. Now it can be yours, too.

For more information on core exercises including links to specific exercise programs and videos, go to: CandaceKaru.com