The Importance of Floor Exercises

This week we concentrated on floor exercises. When done correctly, these are great for toning and working the stability of your 'core' muscles - the ones in your tummy, back, hips and bum. The fitness industry now widely recognises the importance of core stability. However, when walking around the gym, it is very seldom that I see people doing high quality exercises for these areas.

Too often, the emphasis is on simple sit ups or 'crunches' which only work a small amount of the musculature in a restricted pattern of movement. The muscles surrounding the stomach are complex, and perform a variety of movements. This complexity should be mirrored in the exercises that are used to tone and strengthen them. For example, crunches will help develop the top of the 'six pack', but will do little to flatten the stomach or tone the area beneath the belly button.

Another important part of floor exercises is to make them relevant. The exercises should mirror everyday positions and actions, so the muscles get strong in a functional way. Quite often, machine or dumbbell exercises are aimed at working a muscle in isolation. In the real world, however, lots of muscles work together to perform a task. This is why floor exercises can sometimes be difficult to master, as they take strength, stability and coordination rather than simple brute force.

To get the full benefit from this type of exercise, always consult a professional for advice rather than copying a magazine or video. Pictures can only show you the external movement, whereas an instructor will be able to concentrate on the more important deep muscles in the hips and tummy. Slight tweaks can turn an exercise from a waste of time to a highly effective tool, particularly when trying to 'flatten' the stomach.

Once mastered, these exercises can be practised at home with little or no equipment. A simple routine can take no more than five minutes a day, and because you are only using your own bodyweight as resistance, you do not over stress the joints. Therefore, this is one of the safest, cheapest, easiest and most effective ways to get yourself strong and toned in all the right areas.

Next week, we will be looking at cardiovascular exercise and some great tips for losing weight.

Melanie's Diary Week three:

When I turned up for week two of my training I was not sure what to expect as the weather had turned against us and the prospect of exercising outside was looking highly unlikely. When Ed said we would be working in the gym I was not sure what form this would take. Little did I know what was in store. The whole session was spent using nothing but my own body weight to work and exercise muscles I did not even know I had. We concentrated mainly on the stomach area and also on the stretches. As well as making sure I was working the muscles as much as possible Ed thoroughly explained why we were doing the exercises we were doing and what parts of the body they were working. Admittedly I struggled with some of them. I assumed that I could use my strength to maintain some of the exercises but I was wrong. But Ed worked me through each part of the exercise until I felt comfortable and able to at least give them a go. I knew I would ache but I now know this is a good sign. I think it is still too early for me to see changes in myself but I feel as if I am on the right tracks and from here on in things can only get better.