by The Library of Congress

Include Ab Exercises And Lower Back Strengthening Exercises In Your Core Workout

If you want to create the best core workout, you need both ab and back exercises. When most people think about the core, their first thought is ab exercises, but ab exercises by themselves won't make a complete core workout. When you include lower back exercises and ab exercises in your workout, you will have a well rounded and balanced core.

Ab exercises help you to generate power moving forwards and prevent the spine from moving too far backwards.  Some of the best ab exercises are planks, crunches on a ball, side planks, sit ups, and leg raises. 

Planks are an isometric ab exercise in which you simply balance on your elbow and toes and hold that position.  Side planks are also an isometric ab exercise in which you are balanced on one elbow and your feet.  Crunches on a stability ball offer increased range of motion when compared to the floor and can help to improve balance.  Sit ups are a classic ab exercise and they are great for athletes, but they can put more pressure on the lower back than crunches on a ball.  Lastly, leg raises are also tough on the lower back, but they are great for improving core stability and pelvic control.

Lower back exercises help you to generate power moving backwards and while lifting and prevent the spine from moving too far forwards.  Lower back exercises are just as important as ab exercises for preventing lower back pain.

Some of the best lower back exercises are back extensions on a ball, back extensions on the floor, and back extensions on a slant board.  You can add a rotational movement to all of the previous exercises to add a more challenging element.  In addition to the back extension movement, you can also do the stiff leg dead lift or the conventional dead lift.

The dead lift position and motion is important for a well rounded core workout, because many lower back injuries occur when you are lifting.  So, it makes sense to practice the lifting motion and position during your core workouts.

The abdominal muscles and lower back muscles help to rotate and side bend the spine, and they both help to stabilize the lumbar spine and lower back.  Rotational exercises are very important to any core workout.  Functional activities and athletic activities happen in multiple directions and multiple planes.  Generally, our bodies are weakest in rotational directions, so it is important to include rotational movements in your core workout.  Some of the best rotational exercises are the Russian twist, standing cable lifts or chops, and standing cable rotations.

Both the abs and lower back are important for core workouts.  So, if you really want well-rounded core workouts, think abs and back.

by UA Archives | Upper Arlington History

Top Tips to Treat Pain After Exercise

We all get stiffer after unusual exertion, and as we grow older we get stiffer more easily. Often the stiffness will be maximum on the second to fifth day after exercise. This creates a paradox. In order to stay in good physical shape we need regular exercise, which results in substantial amounts of pain and stiffness from time to time. To relieve this discomfort, we have to increase our exercise, which inevitably triggers at least a few episodes of increased pain.

This pain is not a message to eliminate the exercise program. Rather, it is a suggestion from your body to proceed more carefully with a gentle exercise progression. So don’t be discouraged by pain after exercise. Listen to the pain message and work with it. On the other hand, people with osteoarthritis have pain during exercise that usually is relieved by rest. If you have significant arthritis, the pain after exercise may be localized to the joints and not the muscles. If the pain lasts more than two hours after you have stopped exercising, you may need to rethink your exercise program. You don’t need the doctor unless signs of severe injury or nerve damage are present or unless the problem continues to bother you quite a bit for quite a while. This problem is a signal to review your home exercise program.

Almost always, pain after exercise indicates that you have disregarded one of the principles of a sound exercise program. Let’s review them. Exercise should not make you hurt very much. Don’t try to exercise through pain. If you hurt after exercise, that exercise is a bit too much for you right now. Exercise programs should be daily. The weekend gardener is not going to become fit or able, may have reinjury, and will experience increased pain and stiffness on the days after gardening. Exercise programs should be gently graded. No day’s activities should be more than a 10% increase over the typical day’s activity. Slow and steady progression is essential to success. Exercise programs should emphasize smooth actions, as with swimming, walking, or bicycling, until good conditioning is achieved. Jerky exercises with incompletely trained muscles are likely to result in reinjury.

Exercise programs should emphasize suppleness and muscle tone, not absolute strength. The stress of lifting heavy objects, squeezing balls, and so forth is likely to damage an already injured joint. Swimming easily is an excellent exercise. Exercise should be preceded by a warm-up period in which the joints, ligaments, and muscles are stretched gently. The parts to be used should be physically warm, on a cold day, wear warm clothing. Exercise programs are in addition, not instead of, prescribed medications. Exercise programs always have setbacks in which there are periods of increased pain. This does not mean that the idea is wrong. Back off just a little bit and begin again more gently.

by UA Archives | Upper Arlington History

Quickly Blast Away Your Fat and Get In The Best Shape Ever Using These Secret Multi-Joint Exercises

Let's face it, we all want to be in shape and catch someone's eye. None of us like putting on our clothes and seeing our tummy hang over our jeans or our arms looking like a set of bat wings. With multi-joint exercises, you'll be able to blast away fat at record speed, as well as get your chest, abs, shoulders, back and arms into the best shape they've ever been in your life.

When you want to find a way to build strength and fire up your metabolism to burn away all that fat, it is best that you concentrate your exercise routine on including exercises that deal with many joints at the same time. With a perfect foundation, you'll be able to add lean muscle as well as burn fat. To do this, it is very important to know many single-joint and multi-joint exercises.

What exactly is the difference between single-joint and multi-joint exercises?

Single-joint exercises usually work and engage muscles that surround and focus on one moving joint. An example of this would be a bicep curl because it only moves the elbow joint. Multi-joint exercises are those that engage in rotation around many joints. Multi-joint exercises are said to stimulate how our body both works and plays. Many of our daily movements require multi-joint exercises.

This is precisely why we need to use multi-joint exercises, simply because they determine how our body works and moves. With daily activities, our bodies don't just use one muscle or one joint at a time. Something as simple as walking is a multi-joint activity. Though walking isn't complicated, it involves every joint and muscle in our lower extremities.

Why are multi-joint exercises important in a regular exercise routine?

1. Time efficiency. Multi-joint exercises are able to save you time that you have to spend in the gym working out. Because these exercises are able to allow you to engage in many muscles and joints all in the same exercise, you are able to work more of your body, decreasing the amount of time you have to spend.

2. High metabolic cost. That's right! Doctors have even been able to prove that multi-joint exercises get our metabolism working 30 to 40 percent higher. As you work more muscles at the same time, you are able to burn more calories while your metabolism rates are high and pumping.

3. Helps to train our neuromuscular system. Having a steady and healthy neuromuscular system is able to improve our balance. Whether you plan on walking across the tightrope in the circus or just walking down the street, balance is important. Because multi-joint exercises use many muscles and joints at the same time, your body learns how to work together with the many parts that makes it.

4. They're more fun. Who said working out couldn't be fun? With multi-joint exercises, you are able to tone and shape your body while having fun with it. You don't have to stick to the boring sit-ups or crunches. With multi-joint exercises, you can take pleasure in doing simple exercises while adding a little spice to them.

5. Variety, variety, variety. We all want to be able to have some sort of change in our lives. Start with your exercise program! If you incorporate multi-joint exercises into your routine, you are able to do many different types of exercises each day. Change and variety is good, especially if you want to have fun while getting into shape.

Here are some effective multi-joint exercises:

Squats: Squats, as dreaded and boring as they may be, help to build powerful and strong thighs and hips as well as toned a toned back, shoulders, arms, and chest.

Deadlifts: This exercise uses joints throughout the whole body. They are able to work both your lower and upper body muscles.

Leg Presses: These exercises are used to work the hamstrings, quads, and your glutes. With these, you'll be able to have toned legs and a firm butt!

Front, Side or Reverse Lunges and Stepups: These exercises are able to work each and every leg muscle. These can get quite boring, so try doing all three types of lunges. A lunge requires you to drop your knee 90 degrees to the ground.

Bench Presses, Dips and Pushups: All of these exercises add muscle to the shoulders, back, and chest as well as the triceps. They are able to work most of your upper body muscles.

Overhead Presses: These exercises are great for working out your triceps and shoulders.

Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: As you do these exercises, your back and bicep muscles will grow. You are able to work out your back as well as your arms.

Upright Rows: Upright rows are great for exercising the shoulders as well as the upper back.

So when you really want to blast away fat and get your abs, chest, shoulders, back, and arms in their best shape ever then consider using multi-joint exercises.