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. 

standing torso twist

  1. Standing with feet hip width apart, grasp a weight in your hand in front of you.
  2. Keep your hips straight and aligned, rotate upper body in a smooth motion to your right.
  3. Pause at edge of motion, then rotate back through starting position all the way to your left.
  4. Repeat back towards you right side
  5. Continue for 45 seconds.

Plank

  1. Lay on your stomach on a mat, elbows to your sides, palms flat on the floor
  2. Engage core and glutes then raise your body from the floor so your weight is supported on forearms and toes.
  3. Maintain a straight line through core and legs
  4. Hold for as long as you can, lower slowly to floor, rest, and repeat for a total of 45-60 seconds 

​Hip thrust / elevated hip thrust

  1. Lay on your back, arms at sides, knees bent, feet on floor.
  2. Engage core, slowly lifting hips, forming a straight line from knees to shoulders.
  3.  Hold at the top for a moment, lower hip, and repeat for 45 seconds.

​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

  1. Lie on stability ball with your abs and upper thighs wrapped across it and toes touching the floor.
  2. Place fingertips on opposite shoulders, engage core, slowly straighten your body using your abs, glutes and back to lift your torso up.
  3. Gently lower your upper body to start position, wrapped across the ball.
  4. Repeat for 45 seconds.

side plank

  1. Lay on right side, propped on forearm with elbow under shoulder and legs straight with feet together
  2. Engage core, raise hips off floor making sure to keep ribcage elevated and shoulders in line.
  3. Hold for as long as you can, lower, rest, and repeat for a total of 45 seconds.
  4. Repeat on the other side.

For added difficulty raise top arm up to 90 degrees.

Russian twist

  1. Sit with knees bent and feet on floor, hold weight in front of you and lean back aprox 45 degrees.
  2. Rotate torso to your right as far as you can, controlling the motions with your core.
  3. Hold briefly, then reverse back through start position, again controlling movement from your core keeping shoulders relaxed.
  4. Continue movement to your left, hold briefly.
  5. Repeat motion back towards right, continuing for 45 seconds.