Focus on the core to stay fit and healthy

Though summertime is winding down, the warm weather lasts much longer in Southern California, leaving more time to focus on getting that beach body. And more often than not, a good beach body means excellent abdominals.

Six packs. Abs. Action stars have them, people want them and fitness programs market themselves on their ability to grant them. But when looking at the overall benefits, in health and in strength, it is better to expand the focus toward the entire core — not just the abdominal muscles.

The core, which includes the back muscles, the abdominals, the obliques, muscles on the sides of the body and the minor muscles below the shoulders and upper body and above the pelvis, is used in every complex exercise. An undeveloped core can lead to poor back posture, which is bad for the spine, as well as a greater likelihood of sports and weight lifting injuries. The abdominals are good for sit-ups and such, but the core moves the entire body.

Like most workouts, there is not a one-exercise-hits-every-muscle trick. Different parts of the core require different workouts.

For the abdominals, sit-ups and crunches are essential activities. Crunches focus solely on the abdominals, while sit-ups work the back and other muscles. To get the most out of these, keep your feet planted firmly on the ground and make sure your abdominals are doing the work — don’t swing your arms or rely on the momentum from swinging your arms.

To focus on the obliques, try Russian twists. Sit down, with your back at a 45-degree angle, knees bent, as if for sit-ups, and lift your feet off the ground. Hands clasped together, twist your abdomen to one side, and then to the other. Do this for a set of 40 repetitions. For a tougher workout, hold a weight instead of putting your hands together.

For those who are truly pressed for time and are looking for the most effective workout in the shortest amount of time, try this: To work on the chest and back, do push-ups. These are quick, easy to do and can be done anywhere. To focus on the abdominals and the back, do sit-ups and not crunches, but follow up a set of 30 by lying flat on the ground and lifting your legs — straight and fully extended — off the ground by a half-foot and holding that position for around 30 seconds.

And one excellent, effective and quick exercise is the myotatic (relating to or involved in a muscular stretch reflex) crunch. Instead of compressing the abdominals like a regular crunch does, this exercise stretches the muscles, giving it a different but more intense workout.

Take a BOSU ball or a stack of firm pillows and sit down on it, hands overhead and body bent at around a 45-degree angle. Very slowly, and making sure not to let your arms move in front of your head, lie back. This should take four seconds. Once flat, stretch out with your arms as far as possible for two seconds. Return to that 45-degree position slowly, taking another four seconds. Repeat for a set of 10 crunches.

These quick exercises are good for those with busy schedules and no time for a full workout at the gym, and they are extremely effective for anyone working on their core.

It is worth noting, however, that exercise focused on the core, specifically the abdominals, alone will not create six-pack abs. The abdominals, no matter how built up, cannot be seen if body fat is beyond a certain point, usually more than 12 percent.

To get that low percentage and the action hero/heroine stomach, make sure to follow an eating pattern low in sugars and fats and high in protein. After a few weeks, body fat should start to decrease at a consistent rate until you’re at that magic number.

Abs are good, but they’re limited for health. When there is a greater set of workouts available that focus on more of the body, while still providing the action hero abs, go for that one. Good fitness helps the body, internally and in appearance.

Nicholas Slayton is a junior majoring in print and digital journalism. His column, “Way of the Body,” runs Tuesdays.