In Photo: Joshua Lipsey (PTS, CTS, PFS), founder and director of Core Concepts, Inc.

A beautiful physique and good health share a secret--a strong, stable core. That's right, a svelte and toned core not only bestows sex appeal, but it equips its holder with functional fitness. Nobody understands the importance of this winning combination better than the master of core fitness himself, Joshua Lipsey (PTS, CTS, PFS) --a former professional basketball player and model turned personal trainer.

Lipsey is the creator of a new way of training called Core Concepts, a.k.a.TransCOREmation, which he teaches at his Toronto-based studio, Core Concepts Inc. The idea of Core Concepts arose from Lipsey's own experience of dealing with a slipped disc in his back. He felt that the treatment that he was receiving for his back needed to be expanded upon in order to promote long-term health of his core; therefore, he set out to develop a series of exercises that would result in the ultimate enhancement and stabilization of the major core muscle groups--abdominals, internal and external obliques, glutes, and upper and lower back.

Take note that Core Concepts is not your standard abdominal workout. It's designed to prevent muscular imbalances in the major and minor muscles of your core, which could lead to injury if not corrected. Lipsey explains that his method is based on what he calls "core transitions," which involve stabilization and dynamic exercises, combination movements and holds. He notes that his training approach makes the exercises harder because it prevents neuromuscular facilitation or "muscle memory." In other words, our bodies have a wonderful way of adapting to and becoming efficient at performing repetitive movements; but, by constantly changing up the exercises, the muscles are continually challenged and unable to achieve this plateau. The result of the TransCOREmation process? All around satisfaction with your new physique and functional ability.

Lipsey states that the benefits of his Core Concepts method include a long and lean torso, weight loss, improved posture, increased core stability and gains in lean muscle mass. He has had one client lose 135 pounds since beginning his program in February 2011. A decrease in injury is another benefit, according to Lipsey. He states that 98 percent of injuries involving your core are the result of muscular imbalances. He also notes that the resultant improvements in your posture will increase the longetivity of your joints because of the shift in your center of movement.

Lipsey offers some tips for individuals interested in enhancing their core. He recommends performing variations of The Plank exercise. "The Plank is the most effective core exercise because it engages your major and minor core muscles," he explains. Lipsey notes that The Plank can even be done while at work by placing your arms on the desk and planting your feet on the ground. He also suggests that you perform about 10 to 15 minutes of core exercises prior to your lunch break. He says that you will find that you tend to eat less afterward because you have exercised the core muscles that also aid in digestion.

If you want to benefit from Lipsey's methodology, but do not live near his studio in Toronto, he has a TransCOREmation DVD series available for purchase from his website C2 Core Concepts. For more information about Joshua Lipsey and Core Concepts Inc., visit http://www.c2coreconcepts.com/.

"TransCOREmation is about being true to your best self. You can't change your bone structure, but you can create the illusion of a long, lean body because of the numerous angles at which the TransCOREmation exercises are performed," states Lipsey.

Reference
Phone Interview, August 22, 2011; Joshua Lipsey (PTS, CTS, PFS), founder and director of Core Concepts Inc., 446 Spandina Road Suite 208, Toronto, ON M5P 3M2, (416) 901-9160

A medicine ball is a great tool to use to improve muscular control and coordination. It also helps to improve balance and dynamic flexibility, two attributes that are important in preventing injury if you have to "catch yourself" from a potential trip-and-fall situation. Furthermore, medicine ball training is a great option for those individuals who want to build strength but have physical limitations/conditions, such as rheumatoid arthritis, that make it difficult to grasp hand held weights or resistance bands. Below are some exercises that will help you to build upper body strength and overall core stability. The weight of the ball that you choose should be heavy enough to challenge your muscles, but not so heavy that form and technique are compromised.

Overhead Lunge - works shoulder, triceps, abdominal, back, hip, buttocks, and thigh muscles

Step One: Stand with feet shoulder width apart and ball level with your navel.

Step Two: Lunge forward with your right leg, making sure to keep your abdominal muscles tight. At the same time, extend your arms above your head. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions per side.

Reverse Wood Chop - works shoulder, obliques, abdominal, hip, thigh, buttocks, and back muscles

Step One: Stand with feet shoulder width apart, knees bent, and torso twisted to the left with the ball slightly behind your left hip.

Step Two: In a quick, but controlled, motion raise the ball diagonally upward toward the right while extending the legs to assume an upright position. The motion should end with your arms extended over your right shoulder. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions per side.

Lateral Raises - works shoulder and triceps muscles; challenges core muscles

Step One: Stand with feet shoulder width apart, knees slightly bent, and ball slightly below your navel.

Step Two: While keeping your abdominal muscles tight and your back straight, extend your arms until you have raised the ball to shoulder level. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions.

Triceps Extension - works triceps muscles; challenges core muscles

Step One: Stand with feet shoulder width apart, knees slightly bent, and the ball held behind your head.

Step Two: While keeping your abdominal muscles tight and your back straight, extend your arms upward until the ball is above your head. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions.

Helpful Hints

• The reverse wood chop, lateral raise and triceps extension exercises can be performed while in the seated position.
• Remember to breathe when performing the exercises, exhaling as you lift the ball.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

The use of medicine balls (weighted balls) originated in Europe where they were used to improve muscular function in older rehabilitation patients. Their use in the United States became prevalent when Admiral Joel Boone, the White House physician for President Hoover, developed a game known as Hoover Ball to maintain the President's fitness. The medicine ball lost some of its popularity as interest in weight training with machine and free weights increased. In recent years, medicine ball training has made a come back in school, home, rehabilitation, and fitness center settings due to its versatility and adaptability. A countless number of exercises of varying degrees of difficulty can be performed by individuals of all ages and fitness/skill levels. Medicine balls come in different sizes (baseball to basketball) and weights (1-30 pounds). They can be "lifted" to improve strength and stability or thrown to improve power.

Benefits of Medicine Ball Training

• Develops functional fitness, muscle coordination, and core strength. To perform the exercises, your body must perform as a unit. Therefore, the effects of this type of training can be carried over to improve performance of activities of daily living.
• Increases muscular strength and endurance.
• Improves balance.
• Improves flexibility and range of motion.
• In the athletic setting, drills can be performed that mimic movements during a particular sport to help increase power and agility. For example, a drill that involves chest passes with a weighted ball can increase the force with which the athlete passes the basketball during a game.
• Exercises can be designed to be performed alone (e.g., walking lunge) or with a partner (e.g., chest pass).
• Exercises can be modified to account for functional capacity of the individual (e.g., performed seated in a chair rather than in an upright position).

For a change of pace in your workout, try these medicine ball exercises:

Walking Lunge - develops abdominal, thigh, hip, back, shoulder, and triceps muscles

Step One: Stand with your feet shoulder width apart and the ball level with your navel.

Step Two: Lunge forward with your right leg while twisting your upper body to the right, bringing the ball to the right and slightly behind your right hip. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions per side.

Lateral Flexion - targets obliques and works lower back and shoulder muscles

Step One: Stand with feet shoulder width apart. Hold ball above your head.

Step Two: Slightly bend at your waist to the left while keeping the ball above your head. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions per side.

Squats - works entire core, thigh and upper arm muscles

Step One: Stand with your feet shoulder width apart and knees slightly flexed. Your arms should be bent with the ball at chest level.

Step Two: While tightening your abdominal muscles and keeping your back straight, bend at the knees to assume a squatting position. At the same time, push the ball out in front of you. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions.

Russian Twist - works entire core

Step One: Stand with feet shoulder width apart. Hold the ball at waist level, slightly behind your left hip.

Step Two: Swing the ball across your body to just behind your right hip. Then, swing back to the left side. Perform 2-3 sets of 10 repetitions (one full repetition includes swinging to the left and right). Your abdominal muscles should be tight throughout the exercise. Rotating your back foot will increase your range of motion.

Helpful Hints

• Lateral flexion and russian twists can be performed in a seated position.
• Do a 5 minute warm-up prior to training with a medicine ball.
• Start with a lightweight ball. As fitness improves heavier balls can be used.
• Perform medicine ball exercises on 2-3 nonconsecutive days of the week.
• Focus on technique while performing the movements in a slow controlled manner.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Resources:

ACSM's Health & Fitness Journal, Vol. 12, No. 3; pp.7-12. "Medicine Ball Training For Kids: Benefits, Concerns, and Program Design Considerations," Faigenbaum, A.D. and Mediate, P.

     It is important to perform core strength and balance exercises in positions other than an upright stance.  Positions such as kneeling alter your center of gravity.  This challenges your brain to adapt to a different pattern of weight distribution.  Practicing the exercises below will help you to participate in physical activities that require a kneeling position, such as gardening.

Pushup Plank/Two Point Balance - works glutes, shoulders, upper arms, and lower and upper back muscles; engages core stabilizers

Step One:  Keeping your back straight and your head in line with your spine, assume the pushup position on the disc.  Your hands should be slightly wider than shoulder width apart.

Step Two:  Tighten your abdominal muscles and extend one leg behind you.  Concentrate on contracting your glutes as you lift your leg.  Your lower back should not be arched.  Hold for a count of two.  Slowly bring your leg back to the starting position.  Repeat.  Perform 2-3 sets of 10 repetitions per leg.

Kneeling on all Fours - works glutes, back extensors, and shoulder extensors; engages core stabilizers

Step One:  Kneel on the disc with your knees shoulder width apart and placed at its center.  Your hands should be flat on the floor in front of you.

Step Two:  While tightening  your abdominal muscles and contracting  your glutes, extend one leg behind you.  Hold for a count of two.  Slowly return to the starting position.  Repeat.  Perform 2-3 sets of 10 repetitions per leg.

Alternate/Challenge:  Follow the instructions for Step Two, but extend your opposite arm as you extend your leg.  Hold for a count of two.  Repeat.  Perform 2-3 sets of 10 repetitions per arm/leg combination.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

     Everyone can benefit from incorporating core and balance training into their exercise routine.  These exercises can be performed on alternate days and/or on rest days from your aerobic activity.

Seated Balance - works abdominal, obliques, hip flexors, and lower back muscles

Step One:  Sit on the center of the disc.  Your knees should be bent with your feet flat on the floor.  Your arms should be raised out in front of you.

Step Two:  While tightening your abdominal muscles, slowly lean back raising your feet off of the floor.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 2-3 sets of 8-10 repetitions.

Stepping - engages all stabilizers.  The purpose of this exercise is to train your body to make adjustments when you transfer from one medium to the next (e.g., from solid floor to unstable balance disc; sidewalk to grass).

Step One:  Stand in front of the disc with your eyes fixed straight ahead.

Step Two:  Step onto the disc with your right foot, placing it just to the right of the center. 

Step Three:  Step onto the disc with your left foot, placing it just to the left of the center, so that your feet are shoulder width apart.  Hold for a count of two.

Step Four:  To dismount, step back with your right foot then with your left foot.  Repeat.  Perform 2-3 sets of 10 repetitions per lead foot (e.g., 10 reps stepping with right foot first, then 10 reps stepping with left foot first).

Knee to Chest - works glutes and hip extensors; engages all stabilizers

Step One:  Stand in front of the disc with your arms extended in front and your knees slightly flexed.

Step Two:  Step onto the disc with your right foot.

Step Three:  While slightly flexing at the hips, bring your left knee up toward your chest.

Step Four:  Bring left leg back behind you, stepping onto the floor.  Then step back off of the disc with your right foot.  Repeat.  Perform 2-3 sets of 10 repetitions per lead leg (e.g., perform 10 reps with stepping with your right leg first, then 10 reps stepping with your left leg first).

Alternate Style:  When lifting your knee toward your chest, bring your arms down to your sides.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

     Developing core strength and improving your balance are key to being functionally fit.  You may recall from my article, "Are you Fit to Function?," that the goal of a functional fitness exercise program is to train your body for the routine and customary movements of daily life situations.  A key element of functional fitness training is that it concentrates on developing muscle integration throughout the body during an activity.  Performing core strength and balance exercises on a balance disc or BOSU balance trainer, such as the ones demonstrated below, will help you to achieve functional fitness.  If this is your first attempt at incorporating core strength and balance exercises into your routine, you may find it easier to do these exercises without the balance disc.  You can incorporate the disc as your balance improves.  These exercises can also be performed using a step aerobics step/platform instead of a balance disc.

Single Leg Squat - works glutes, hamstrings, quadriceps, hip adductors, and spinal extensors; engages core stabilizers (abdominal muscles)

Step One:  With your arms out to the side to maintain balance, stand with one foot on the disc.  Your opposite leg should be slightly flexed at the knee.

Step Two:  Tighten your abdominal muscles (to stabilize spine).  While bringing your arms out to the front, slowly lower yourself into a one-legged squatting position by flexing at the hips, knee, and ankle.  Hold for a count of two.  Slowly return to starting position.  Repeat with opposite leg.  Perform 2-3 sets of 10 repetitions per leg.

Side Lunge Toe Tap - works glutes, quadriceps, hip adductors and abductors; engages core stabilizers (abdominal and lower back muscles)

Step One:  Stand on the disc with feet shoulder width apart and arms out in front of your body, flexed at the elbow.

Step Two:  Slightly flex at the hips while you lunge to one side and tap your toes to the floor.  Step back onto the disc.  Repeat with other leg.  Perform 2-3 sets of 10 repetitions per leg.

Single Leg Balance - works glutes, hip adductors and abductors; engages core stabilizers (abdominal and lower back muscles)

Step One:  Stand with one foot at the center of the disc and one off to the side.  Arms should be raised to the sides to form a T.

Step Two:  Tighten your abdomen (to stabilize the spine) and raise your leg to the side.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 2-3 sets of 10 repetitions per leg.

Squat - works glutes, hamstrings, quadriceps, hip adductors, and spinal extensors; engages core stabilizers (abdominal muscles)

Step One:  Stand on the balance disc with feet shoulder width apart.  Knees and hips should be slightly flexed.

Step Two:  Tighten abdominal muscles (stabilizes spine) and lower into a squatting position by flexing at the hips, knees, and ankles.  Raise arms forward to maintain balance.  Hold for a count of two.  Return to starting position.  Repeat.  Perform 2-3 sets of 10 repetitions.


     When performing these exercises, it may help to focus on an object straight ahead to help you with maintaining your balance.  Remember to breath during the activity, exhaling as you contract your muscles and inhaling as you return to the starting position.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Get toned with these great arm and core exercises:  triceps press (top); biceps curl (middle); the plank (bottom)

Biceps Curl -  works upper arm (front) muscles

Step One:  Place one foot on the end of the resistance band.  Grip the other end of the resistance band with your hand of the same side.  With arm extended grip resistance band and take up the slack.  Your palm should be facing up and your elbow close to your body.

Step Two:  While keeping your wrist straight, curl your arm, flexing it until your wrist is even with your chest.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each arm.

Triceps Curl - works upper arm (back) muscles

Step One:  Grip resistance band in both hands.  Take up slack so that one hand can be crossed over and resting on your chest while the other hand is near hip level. 

Step Two:  Extend your arm that is near your hip, down and back.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each arm.

The Plank - works shoulder, upper back, abdominal, thigh, and buttocks muscles

Step One:  Tie resistance band around your ankles and get into the plank position.  Hold for 12 seconds.

Step Two:  While maintaining a flat back, separate your feet as much as possible.  Hold for another 12 seconds.  Return to starting position.  Repeat.  Perform 2-3 sets of 5-10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.