You utilize your core when you do activities that involve movements like twisting, turning, bending and sitting (so pretty much all activities of daily life). A strong core enhances your ability to balance, turn, and move smoothly. Your core muscles function in 3 main motions: trunk rotation (twisting your body from left to right), lateral flexion (leaning side to side), and trunk flexion/extension (bending forward and backward). By having a strong core, your muscles can work together properly so that you can effortlessly enjoy everyday activities.
This is a simple set of exercises geared towards strengthening your core through all motions (twist, lateral flexion, forward flexion, and backwards extension). Consistency is the key to keeping these muscles strong, so even if you feel better or stronger continue to use them to maintain that strength. To experience the most benefit from these exercises perform each one for 45 seconds, resting for 5-10 seconds between, as you gain strength you can increase from one round of exercises to 2 or 3, repeating 3-4 times a week.
The most important thing when doing any exercises is listen to your body. If you struggle with one version, or feel any pain, there is always another way to do an exercise; not everyone is flexible or has strength in the same ways.
This is a simple set of exercises geared towards strengthening your core through all motions (twist, lateral flexion, forward flexion, and backwards extension). Consistency is the key to keeping these muscles strong, so even if you feel better or stronger continue to use them to maintain that strength. To experience the most benefit from these exercises perform each one for 45 seconds, resting for 5-10 seconds between, as you gain strength you can increase from one round of exercises to 2 or 3, repeating 3-4 times a week.
The most important thing when doing any exercises is listen to your body. If you struggle with one version, or feel any pain, there is always another way to do an exercise; not everyone is flexible or has strength in the same ways.
standing torso twist
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Plank
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Hip thrust / elevated hip thrust
For more of a challenge place feet on a stability ball and lift your hips in the same manner ... the trick is not to let the ball wobble. |
ball back extension
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side plank
For added difficulty raise top arm up to 90 degrees. |
Russian twist
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