Issue link: http://read.dmtmag.com/i/138116
Back pain, poor posture, overall weakness and body fatigue – these are all symptoms of a weak core. "All of those can be headed off with a strong core, and it helps with balance, coordination and injury prevention," Cox North fitness instructor Greg Helms says. "If you have a good core, all of your functional movements – whether it be doing laundry, working in the yard or exercising – will be much more effective." Your body's core Quick exercises to strengthen your core. Forward plank. Lie on your stomach and perform a push-up on your elbows, stopping at the top. While in the air, tighten your abdominals and hold the position for at least 20 seconds. Be careful not to let your lower back collapse. Superman. Lay face-down on your stomach. Extend your arms forward. Keep your neck in a neutral position by looking down. Simultaneously lift your arms and legs up toward the ceiling several inches off the ground. Hold for 5-10 seconds and lower down. Repeat several times. Front: Your upper abdominals down to the very upper part of your legs, or hip flexors. Sides: Your obliques. Back: Your erector muscles at mid-back down to your glutes and the upper part of your hamstrings. CoxHealth Fitness Centers offers classes to help strengthen your core. For more information, call 417/269-3282 in Springfield, 417/236-2596 in Monett and 417/348-0060 in Branson. Healthy Kids CoxHealth partnered with the Springfield Cardinals for a Healthy Kids Day at Hammons Field. Elementary students learned about nutrition, exercise and safety from CoxHealth experts. Quenton Shelton, a student at Joel E. Barber C-5 School in Lebanon, was the winner of the healthy kids contest. 16 More core exercises are at coxhealth.com, search "Don't ignore your core."