Shine ''Core Corriculum''

Shine '' Core Curriculum''

'There is one vital muscle group that had become the focus of all the newest work-out plans. Its around your middle, its known as your core and core stability is the thing to have. Core training is now so desirable Reebok had created a whole new class to help us get it.

The concept is simple enough; core stability means becoming stable around your, er, core, which must mean somewhere around your middle.

What's more a strong stable core provides a powerhouse for exercise. When you run you could just use your legs. Or, you could use your core muscles to hold your spine strong and create a power base for your leg moments. 'We all raved about Denis Lewis' ''six pack'' when she won the Olympic heptathlon, says Christianne Wolff a personal trainer specializing in Pilates and yoga 'To have such a flat stomach, she would also have a really strong transverses abdominus and would use it in everything, from 800m to shot put'

Unless you actually learn to use the trunk muscles, they will probably be 'switched off' during exercise. 'You have to think consciously about using them to start with' says Christianne

'But it becomes more natural if you work them regularly, say three times a week. Dancers and gymnasts use their core stability automatically, but in a gym you usually use each muscle group separately. This is wrong because don't work like that in real life. We use the whole body together. If you pick a bag up, it shouldn't just be your bicep doing the job, it should be working in conjunction with your core muscles.'

You should aim to develop that awareness of using them all the time, says Christianne. Classes like Pilates, yoga and the forthcoming reebok core target these muscles, but many forms of exercises will help. Slow movements are particularly good and engage the deep muscles in a way which doesn't happen during fast exercise, so tai chi, pelvic rotations or slow dancing can all help. Exercises test balance are also excellent.

The weights room is another good place to practice, though you may have to adapt your routine. 'Its a lot better to use free weights,' says Christianne. 'On machines, you sit down, so you don't have to use your core. But stand up and try a shoulder press with a couple of dumbbells and your core muscles have to kick in to hold you upright'.

Before you lift the weight, breathe in and feel your deep abdominal muscles contract. this will make your spine feel strong and could add a couple of inches to your height! Keep them flexed throughout your repeititions- as they keep you in line, they will gain strength along with your targeted muscles'

' AS you learn to pull in and tense, eventually you'll start to use your core muscles just walking around or driving' says Wolff