You really need to focus on core exercise as you get older. 

Although loss of muscle tissue starts as early as in our 30s and 40s, it's later in life that we really start to notice how much those changes affect us. As muscle fibers shrink and become less flexible, our backs are no longer as strong as they once were and our stomachs start to look flabby.

You may have heard people talking about 'core strength' and realized that it's become something of a fitness buzz word recently.  You may not have grasped just what was meant by the phrases 'core strength' or 'core exercise'. 

Core strength simply refers to the importance of a central group of muscles in your body - specifically the muscles of your abs and back.  Whilst all muscles matter - some matter more than others as you get older - especially if you want to look younger and feel fit and healthy.  Core muscles support your spine and keep your body stable and balanced.  Improving core strength is vital to give greater support to your spine and to keep your body strong and flexible. 

Where are your 'core' muscles?

• Transverse abdominus - the deepest of the abdominal muscles, lying underneath your waist muscles and forming a belt protecting and stabilising your spine
• External obliques - the muscles at the side and front of the abdomen around your waist.
• Internal obliques — lying under the external obliques and running in the opposite direction.
• Rectus abdominus - this is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat and is so sought after by some physical fitness addicts. 
• Erector spinae - a collection of three muscles along your neck to your lower back.By doing abdominal exercise as part of our daily home exercise routine, we can strengthen these core muscles.  The muscles are less likely to become fibrous and will be more able to support our spines, keeping the body balanced. 

Whatever kind of program you follow you need to target this set of muscles.  But remember - all these core muscles work together.  Despite what you might hear people say in the gym or see in ads for fitness equipment - you can't separate out one muscle above the others and concentrate on that without causing weakness somewhere else.  You need a fitness program that works all the core muscles for total body strength and balance.

How to avoid a painful back 

Back pain is a very common complaint and a painful back is a very aging condition preventing you from holding yourself upright with confidence.  Back pain is so common partly because of the way muscles have to interact in order to allow you to stand and move.  Weak muscles - especially if you are carrying excess weight or have poor posture - will show up in back pain very quickly.  

Avoiding back pain is one of the reasons why core strength is so important - helping you look your best and be healthy at the same time.   In fact exercising core muscles can reduce back pain by as much as 25%.

You don't need expensive exercise equipment in order to develop your core strength.  And you don't need to join a gym either - not unless you really want to.  Core exercise is quite simple to grasp and there are even some core exercises you can do while going about your daily routine. 

On the other hand - if you want some useful and inexpensive equipment - invest in a mat and an exercise ball.  Later on you can add some weights if you want to increase the effectiveness of some of the upper body and arm exercises.

An exercise ball isn't just the latest new thing in fitness - it does a great job of improving balance and gives you a fantastic abdominal workout.  Exercise balls help you reach those hard to get at deep abdominal muscles - the transverse abdominus.

When you first start using a ball it's important you start with easy core exercise routines.  You can find ball exercise routines on the web - some of which are available for free.  The problem in our experience is actually doing them without input or correction.  To get started and to keep on target with any exercise program it helps if you have support.

Proper posture involves aligning the body so that the pull of gravity is evenly distributed.  Developing a good posture is vital for health and fitness and essential in looking youthfu.  Stooping, slouching or twisting your body as so many of us do is not only aging - its actively harmful.

In order to be able to correct your posture you first need to understand exactly what posture problems you have as corrective exercises differ considerably.

A trainer will be able to help you ascertain your problem area and teach you correct exercise. If you can't afford a personal trainer then consider joining a gym that has trainers available who understand posture problems and core exercise. 

While it's true that abdominal exercise is a necessary weapon in the war against stomach fat - abdominal exercise alone can't shift the extra fat that's deposited around your abdomen. 

Losing abdominal fat means combining core exercise with sensible eating.  By burning more calories than we eat or drink, we'll start using up our body's fat reserve and eventually we'll start losing abdominal fat.  Core exercise will help ensure your muscles are strong and taut giving you a better looking and stronger body than if you simply lose weight without developing your core strength.

Find a core exercise routine that you can stick to combined with the right diet and it won't be long before you start seeing the your body become stronger, leaner and younger looking. 

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