A neglected core is like thin plywood; a strong core is more like a row of 2x4s, giving you a solid platform from which you can lift more weight. "Keeping your core engaged throughout a squat or bench press will increase your power to lift as well as keep your lower back safe," says Liza Edebor, who trains Cubs pitcher Jake Arrieta. Begin each of your heavy strength workouts with 10 minutes of dedicated core training.
Doing a combo of core exercises and instability exercises, such as TRX and single-leg moves, can help you become more agile. A study in the journal Kinesiology found that men who did these workouts performed better on the hexagon agility test than those who did traditional bodybuilding moves. Try a variation: Using thick tape, mark a hexagon on the floor with 24-inch sides and about 120-degree angles. Place a 12-inch tape strip in the middle as the starting position. Hit a timer. From the start, double-leg hop to each side of the hexagon and back to the center in a clockwise direction, equaling 12 jumps. Repeat, this time going counterclockwise. You should be able to finish both directions in an equal amount of time. If you can't, then train your weak direction.
To assess the effect of core-intensive training on inflammation, scientists reviewed eight studies and found that such training could reduce inflammation markers by as much as 25 per cent - close to the result you'd see from meds like statins. That may enhance recovery, well-being, and general health.
A six-pack can keep you from going six feet under—at least anytime soon. That's what Mayo Clinic researchers concluded when they looked at 11 studies on waist circumference. Men with waists of 43 inches or larger had a 52 percent greater risk of premature death than guys whose waists were 35 inches or smaller. Each 2-inch increase in waist size was associated with a 7 per cent bump in death risk.
This article was originally published on MensHealth.com
