Precerpt from Grandma's Ninja Training Diary: The All-Important Core

 

If you think the “core” is just about six-pack abs or fancy gym jargon, think again. In Grandma’s Ninja Training Diary, the core is the unsung hero of every stealthy move, every stable step, and—yes—even an emergency during childbirth.

Why Ninjas (and Grandmas) Need Core Strength

Ninjas don’t just leap rooftops and vanish into shadows. They balance, twist, crouch, and recover—all powered by the muscles deep in the belly, back, and hips. The core is what keeps a ninja from wobbling during a high kick or collapsing during a low crawl. It’s the center of gravity, the engine of motion, and the anchor of control.

But you don’t have to be a ninja to need a strong core. For older folks, core strength is the difference between a graceful recovery and a nasty fall. It helps with posture, digestion, breathing, and even emotional regulation. A strong core supports the spine, steadies the gait, and makes everyday tasks—from gardening to getting out of bed—safer and smoother.

How to Build Core Strength (Without Joining a Ninja Clan)

Here are some simple ways to strengthen your core:

• 🏋️‍♀️ At the Gym: Try stability ball exercises and bosun balls. Most gyms have machines that will strengthen core: seated ab crunch machine, abs wheel, decline sit-up bench, captain's chair (for leg raises), and power tower (develops more than just the core).
• 🏠 At Home: Planks. Sit-ups. Russian twists. Pilates. Yoga. March in place while tightening your belly. Practice standing on one foot while brushing your teeth. Do seated leg lifts during commercials. More challengingly, I forget the machines (which I don't have) and use my pull-up bar (which I do have). I hang, I lift, I hold. My moves are considered advanced, but I have been doing them since early training days and, I believe, anyone else can, too. It just takes dedication in doing it regularly. If you want to follow my routine, consider hanging leg raises (lifting legs straight up to your chest while hanging or raising them horizontally 10-15 times), L-sit hold (holding legs at 90 degrees), and hanging windshield wipers (sweeping legs side-to-side while suspended). (If you do not have a pull-up bar at home, most gyms do have them.)
• 🚶‍♀️ In Everyday Life: Engage your core while walking, lifting groceries, or even sweeping the porch. Think of it as “bellybutton to spine”—a gentle tightening that supports your movement.

A Core Memory: Labor, Harvard, and 40 Sit-Ups

Forty-seven years ago, I learned just how important core strength could be. I was in labor with my son Shawn when the doctor—a Harvard Medical School professor—noticed something alarming: the umbilical cord was wrapped around Shawn’s neck. Each contraction tightened the cord and caused his heart to skip a beat.

Normally, this would mean an emergency C-section. But that would take 45 minutes, and Shawn would be in duress all that time. The doctor turned to his 10+ medical students who were observing and explained the situation. Then he looked at me and said, “You’re calm, focused, and in control. Do you think you could do some sit-ups to push him out?”

I told him I’d just passed my Army PT test the week before—with 40 sit-ups. Thus, Shawn was born in under two minutes. No scalpel. No panic. Just a strong core and a couple intense sit-ups.

The core is your quiet superpower. Train it. Trust it. And never underestimate it.

To read more precerpts from Grandma's Ninja Training Diary, click HERE.

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