Essence, March 2002

Halle, Venus and J.Lo have all drawn on their inner strength–power that emanates from the center of their bodies, that is. Their workouts specifically target their core muscles–the abs and back. As a result, they not only have sexy, tight midsections but also have improved balance and posture and reduced their risk of lower back pain.

Fitness programs like Pilates, Tae-Bo and martial arts strengthen the muscles in this region, the workhorse of the body. By building those important muscles, you develop better proprioception, or the ability to put muscles into action as you need them, says Clarence Shields, Jr., M.D., president of the American Orthopaedic Society for Sports Medicine. For instance, while you lift a heavy box, proprioception–nerves that are located in the muscles and tendons–prompt the correct muscles to stabilize the body, thereby avoiding injury.

Exercise scientists at Reebok University and the American College of Sports Medicine have designed a fitness program and tool that incorporates core-muscle building. The tool, known as the Reebok Core Board, is an oblong balance board that tilts, torques and recoils while you exercise. As you work to maintain balance on the board, it responds to your movements, activating your abdominal muscles. What does it feel like? Imagine that you’re standing in the middle of a seesaw and that you’re using your muscles and coordination to maintain your balance.

Although core-board training is a total-body workout, it should not replace aerobic exercise and weight training. Use the board as an enhancement to your workout regime, suggests Hajna Moss-Fishburne, a Reebok University master trainer, shown here doing some basic moves. She says that training twice a week will yield stronger abdominal and back muscles in six to eight weeks. You can also burn nine calories a minute during a moderate session. To avoid injury, however, consult a physician or certified trainer before beginning the program.

MOVES
Although two of the exercises are shown using the board, you can do the same fitness moves without this equipment.

1. LATERAL SQUAT (see previous page for first step) Place left foot on right side of board; place right foot on the floor. Bend knees and squat. (1b) Step right foot back but parallel to left leg. Then return to starting squat position. (1c) Lean over toward left leg as you stand and kick right foot across the body. Return to squat position. Repeat on the other side. Reps: 2 sets, 8-12 repetitions per set.
2. TRICEPS DIP Sit on the floor and place hands behind you on board, fingers facing forward. (2b) Lift hips off floor with arms straight, not locked. Gently lower and raise the body, not letting the hips touch the floor. Do not allow your neck to sink into your shoulders. Repeat. Reps: 2 sets, 8-12 repetitions per set.
3. PLANK OBLIQUE TWIST Face the floor in a push-up position–hands under your shoulders, arms straight, legs extended behind you. Bring right knee toward left elbow, allowing your hips to twist. Return to original position. Keep your abs tight so that the back does not sway or drop lower than the chest. Reps: 2 sets, 8-10 repetitions per set.

MIDDLE-MANAGEMENT CLASSES
The Reebok Core Training program is offered at several gyms nationwide, including Bodies in Motion, Encino, California, (818) 995-7700; Athletic Club Northeast, Atlanta, (404) 325-2700; Fit Inc., Bethesda, Maryland, (301) 656-0885; Fitness Works, Detroit, (313) 874-5444; Crunch-59th St., New York, (212) 758-3434; The Sporting Club at Bellevue, Philadelphia, (215) 985-9876. See reebok.com for a complete listing. The Core Board ($190) and a series of videos–Reebok Power Zen Training and Sports Core Training ($25 each)–are also sold on-line for home use.