Some common core strengthening exercises are shown below. You should do about 10 to 12 repetitions of each of the exercises. Depending on your level of experience and fitness, you may want to start with two sets of each exercise and work your way up to four or more.
Your core comprises the muscles of your trunk and pelvis, which include the abdominal muscles, the oblique muscles, the muscles in your pelvic area such as your hip-flexors, and the muscles of your lower and upper back. A feeble core makes you vulnerable to injury, pain in the lower back, poor balance and posture. Hence, as is evident, core strengthening exercises are vital for the overall conditioning of your body. Following are the benefits of core strengthening exercises:With core strengthening exercises you will develop the strong core you require to enable you to do anything and everything with ease, such as climbing stairs, running, walking, lifting heavy objects, or something as simple as sitting with your back straight. Core strengthening exercises are especially beneficial for sportspeople. This is because the core stability that develops with core strengthening results in the muscles in your abdominal region, hips, and back working harmoniously together, making any movement seem effortless
For optimum results, do your core strengthening exercises three times in a week. Since the position of the body and its alignment are vital aspects of core exercises, it is advisable to get professional help from a fitness trainer, especially if you are a beginner.
Join Joslin’s Michael See, M.S., R.C.E.P., C.D.E., Exercise Physiologist in improving your fitness with these core strengthening exercises!
The core are the muscles that refer to the abdominal, low back, hips and buttocks. These are important for stabilizing the spine relative to the pelvis. Low back pain is associated with weak and unbalanced core muscles. The stronger our core muscles are the lower risk for back injuries. This type of fitness is essential to daily living and regular activities like lifting, reaching, or bending.
These exercises can be done 2 to 3 times per week. Start by performing one set of these exercises, 5 to 10 repetitions each. Gradually increase to 2 to 3 sets per session.
Always remember to keep taking deep breaths throughout the exercise!
Strengthens hamstrings and gluteal muscles
For this exercise, you’ll need a foam roll, a ball, or a rolled-up towel
1. Lay on your back, knees bent and feet planted on the floor
2. Place towel (ball/roll) between your knees
3. Squeeze buttocks muscles while raising hips up, so your body makes a straight line from your knees to your shoulders
4. Hold for 10 to 15 seconds
5. Slowly bring your hips back to the floor and relax
6. Repeat 5 times, gradually increasing to 15
Strengthens abdomen and sides of stomach
1. Lay on your stomach, propped up on your elbows so that elbows are directly below shoulders
2. Raise hips up, holding yourself up on elbows and knees
3. Keep back straight, making a line from ears to shoulders to hips to knees
4. Hold for 15 seconds, and gradually increase to 30 seconds
Strengthens upper and lower back and buttocks
For the exercise, you’ll need a towel
1. Lay on your stomach, feet 6 to 12 inches apart, arms stretched overhead, forehead resting on the rolled-up towel
2. Tighten muscles of buttocks and upper back to raise right arm and left leg about 6 inches off the floor
3. Hold for 5 seconds
4. Slowly bring arm and leg back to the floor
5. Repeat with opposite arm and leg
6. Repeat 3 to 5 times each side