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Six core moves for staying fit in the New Year

(NC) Women looking to fulfill their New Year's fitness resolutions can forego crowded gyms and expensive home equipment in 2014, and instead focus on six core moves for getting in shape.

Canadian fitness expert Eva Redpath recommends the Nike Training Club (NTC) mobile app as a convenient and effective way for women to Get Lean, Get Toned and Get Strong with 15, 30 and 45-minute goal-oriented workouts at Beginner, Intermediate and Advanced levels.

“With the app, women can get a full-body workout that was developed by professional trainers,” says Redpath, Canada's first and only NTC Master Trainer. “Best of all, you can exercise on your own schedule without purchasing a home gym, fitness club membership, or a personal trainer.”

Redpath says the exercise program focuses on six core moves:

• Lunge: The perfect lunge takes stability and balance and is key to quick movement and core stability, using abs, butt, hips and thighs.

• Squat: The king (or queen) of exercises, it requires everything from balance to support and traction, helping build core, back and lower body strength by engaging the body's biggest muscles.

• Push: The push helps strengthen the core and back, helping alignment, stability, strength and traction by engaging muscles from the chest and arms through the back, core and legs.

• Pull: Combining stability with range of motion, the pull helps develop upper body strength— typically women's weakest point— and engages muscles in the arms and core.

• Bend: Whether you're doing a downward dog or a dead lift, glutes, hamstrings and even the hip flexors at the front are all strengthened as you bend from the hips.

• Rotate: We don't just live (or move) in two dimensions, not just forward and back or side-to-side. Rotating requires shifting weight while developing core strength and stability throughout the body.

For added motivation that can turn your resolution into a permanent lifestyle choice, Redpath recommends the new Nike FuelBand SE, which allows users to track their movement – from morning workout to big night out— and share and compare their fitness goals and progress with friends.

More information is available online at

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