Doing core exercises can help you do a wide range of sports and other physical activities while reducing your risk of muscle tears and other injuries. These exercises make the muscles in your back, abdomen and pelvic area stronger. You don’t need any special equipment to do these exercises. A simple mat provides you with a comfortable surface to do them on. Keep in mind that you should check with your doctor before doing these if you have any underlying health issues or chronic pain.
For this exercise, lie on one side, then lift your body using your forearm. Hold your shoulders, knees, and hips in a straight line while placing your other arm along your body. Make your abdominal muscles as tight as possible, then hold this position for about 10 seconds. Aim to do five repetitions, then gradually build up to 15 repetitions at a time.
To do this exercise, lie flat on your back and bend your knees. Keep your hips flat on the floor, and tighten the muscles in your abdomen. Slowly lift your hips up until your knees, hips and shoulders form a straight line. Hold this position for 10 seconds, and repeat this exercise five times. Build up to doing this exercise for 10 to 15 repetitions to make your core muscles stronger.
Single Leg Abdominal Press
For this exercise, lie flat on your back and bend your knees. Tighten the muscles in your abdomen and lift one leg up so that it forms a 90-degree angle. Push your hand against your raised knee, and pull that knee toward your hand at the same time. Your arm should remain straight as you do this. Hold this position for 10 seconds, then repeat this exercise five times. Work on doing 10 to 15 repetitions at a time.
To do this core-strengthening exercise, get down on your hands and knees. Your hands should be on the floor in line with your shoulders, and your head should be lined up with your back and neck. Make the muscles in your abdomen tight, then lift one arm off the floor and hold it straight in front of you. Hold this position for 10 seconds, then lower your arm and repeat with the other arm. Lift one leg off the floor, and hold this position for 10 seconds. Repeat this exercise five times, then build up to 10 to 15 repetitions.
If you need help strengthening your core or if you need more exercise ideas, please contact Texas FITT.