People tend to ignore their core muscles in the abdominal and back regions. Those muscles, however, are essential for balance. Michael Sokol of One-on-One Fitness Personal Training Service has tips on how to strengthen them:
1. Lying leg raises: Lie down on your back. Raise your feet off the ground 1 inch. This is the starting position. Keep the knees slightly bent throughout the exercise to reduce back stress. Lift your legs 12 inches and then lower them to 1 inch off ground very slowly. Perform 3 sets of 15-20 repetitions.
2. Crunches: Lie down on your back. Bend the knees so both feet are flat on the ground. Hold your ears. (Never hold or pull your neck as you may injure your spine.) Lift shoulders off ground 1 inch. This is your starting position. Lift shoulders off ground 6 more inches very slowly. Hold at the top for 1 second. Lower yourself very slowly until your shoulders are 1 inch off the ground. Perform 3 sets of 15-20 repetitions.
3. Hyperextensions ('Supermans'): Lie on your stomach. Hold both hands out in front of you as if you were Superman. Slowly lift your hands, shoulders, and legs off the ground 6 inches and hold at the top for 1 second. Slowly lower them to the ground. Perform 3 sets of 15-20 repetitions.
You can reach Michael at (312) 642-4235 or through his Web site, at www.chicagogetfit.com .