For many, the beginning of a new year signifies a time to rededicate themselves to their health and exercise more. Every adult fitness workout requires activating and engaging core muscles to achieve proper form and execution. Strengthening this part of the body also helps improve posture, balance, and flexibility. Here are a few activities you can incorporate into your daily routine to achieve these benefits.

How to Strengthen Your Core

1. Rotational Ball Slam 

This advanced exercise uses the rotational core to stabilize and add power to the movement. Start in a lunge position with your right leg at a 90-degree angle over the ankle. Using a medicine ball, carry it from the left hip in an arch over your head and slam it to the floor, aiming outside the right foot. This movement resists the rotation of the lumbar spine while strengthening the core.

2. Farmer's Carry 

A farmer's carry helps resist lateral flexion by holding the body upright and even under tension. Start by carrying a 5- to 10-pound dumbbell in each hand. Hold the weight away from your body, so it is not touching your hips or thighs. Walk steadily with good posture, without raising the shoulders or leaning to one side. The abdominal muscles will activate during this exercise to keep a neutral spine.

3. Plank Variations

This exercise benefits the anterior core, helping prevent excessive arching of the lumbar spine. For a traditional plank, lie on your stomach with the elbows bent at a 90-degree angle and hands facing down on the mat. Contract your core and lift your body in one fluid motion, balancing on your elbows and toes. Your body should be in one long, flat line.

Another variation is the side plank, which uses the obliques to resist lateral flexion. Lie on your side with the legs staggered and the elbow below the shoulder. Engage your core and use the grounded elbow to push your body up, balancing on your elbow and feet. 

4. Belly Dance

This full-body activity not only works out the core and vertebrae, but it's also a lot of fun. Belly dancing is a fluid blend of undulating rolls and shakes that isolate and control the abdomen's large and small muscles. It's a low-impact movement that also uses your spine, pelvis, arms, neck, and glutes. This sultry adult fitness exercise helps build strength, flexibility, tone, and balance throughout the body, especially the core. 

If you're looking for a new way to get fit, visit Kick It Up Dance in Long Beach, CA. This dance studio offers a wide variety of adult fitness classes, including belly dancing lessons. Their qualified instructors will help you improve your technique and grow as a performer while staying healthy and active. Visit them online to see a complete list of fitness classes available, and call (562) 430-1812 for any questions.