Core Training is Critical for Good Health!

Training your core is one of the most important things you can do for your body! I'm talking about simply strengthening the muscles in your abdominals and lower back. These are the muscles that provide stability for your entire body. With the amount of sitting we do everyday, so many of us have weak cores and pay dearly for it.

In a relatively short amount of time, you will see significant benefits. A strong core will improve your posture, reduce your probability of injury, alleviate back pain, increase your overall power and functionality, as well as define your mid-section.

A great place to start is to make a conscious effort to "engage" your core muscles while you watch television, read a book or drive to work. Not by sucking in your gut, but by contracting your abdominals by pulling your belly button into your spine. It's also good to do exercises a few times a week that target your abdominals and lower back specifically. Some of my faves include the plank, bicycle, superman and bird dog.

The Ultimate Exercise for Toned Legs!

There is nothing like the squat to tone up your lower body! It's one of the few exercises where you are targeting all the muscles in your hips, glutes and thighs. There really isn't another exercise out there that will get you results more quickly or effectively.

How To:

1. Stand with your feet hip-width apart. For added intensity, hold your weights at your sides.
2. Bend your knees lowering into your squat, keeping your knees behind your toes.
3. Imagine you're sticking your butt out behind you, but keep your core upright and contracted.
4. Ideally come down to where your thighs are parallel to the floor. Pause slightly and then press into your heels as you stand up.
5. Repeat for 2-3 sets of up to 20 reps per set.

Safety Tips:

• Warm-up for at least 5 minutes with a light jog or march
• If you have knees problems, play it safe and don't go past parallel
• Do not lift your toes or your heels
• Keep your core tight throughout the exercise
• As you come down you should be able to see your toes
• Make sure your form is perfect before adding weight

Squats are used by athletes of all abilities to improve performance and avoid injury. With ski season approaching quickly, let's get squatting!