Strong to the Core

Written by Branda Polk

The muscles of your back, hips, and belly form the core of the body. These torso muscles, or core muscles, center your body for good balance, proper posture, and strong, controlled movements. Weak core muscles could lead to back pain and injuries of the back, hips, knees, and ankles. Strong core muscles promote a balanced body and reduce injuries.

 

Everyone can benefit from core stabilization exercises like those promoted by physical therapists, fitness experts, and medical professionals. Core exercises like the four described below are found in the Pilates form of exercise. Give these exercises a try four to five times a week for three weeks and see an improvement in your core strength. This series of exercises takes less than 10 minutes, but you will reap the rewards all day long. 

 

DISCLAIMER: Consult your physician before beginning this or any exercise program. Always begin an exercise routine with the most basic level and progress as you get stronger. For individuals with lower back injuries, ask your doctor if these exercises are appropriate for your condition. If you are uncomfortable performing these exercises on your own, ask a trained medical or fitness professional to observe your form and offer assistance if needed.

Half Roll Ups – This exercise strengthens the abdominals and stretches the spine.
Sit on the floor with knees bent and feet flat to the floor. Hold the back of thighs with the hands. With a deep inhale, lift the torso to sit as tall as possible. Exhale and scoop the abdominals into the spine, curving the back and slowly lowering the lower back (waistband area) to the floor. Continue to hold the thighs and keep the feet on the floor. Focus on wrapping the abdominal muscles around the waist and pulling the belly button into the spine as you lower toward the floor. Then, with a strong inhale, lift the rib cage and lengthen the spine to a tall, seated position. Repeat six to ten times with slow, controlled motions.

Swimming – This exercise strengthens the spine and stretches the abdominals.
On an exercise mat or large towel, lie face down on the floor with arms extended over head and tops of feet on the floor. Contract the abdominals, focusing on lifting your belly button area from the floor. Feel your hip bones and rib cage as they are firmly placed on the floor. Lengthen the right leg and lift it about four to six inches from the floor with the hip bones remaining on the floor. Lift the left arm about four to six inches from the floor while keeping the rib cage on the floor. Feel the muscles of the back contracting. Hold for a slow count of three. Return the right leg and left arm to the floor and repeat lifts with the left leg and right arm. Alternate opposite leg and arm lifts for 20 total lifts. Use controlled movements, keeping the ribs and hips on the floor throughout the exercise. If you have lower back pain, keep arm and leg lifts low until your back is stronger. You should not feel back pain during this exercise. If you do, stop.

Cat Stretch – This exercise strengthens the abdominals and stretches the spine.
Begin in an "all fours" position with hands on the floor under the shoulders and knees on the floor under the hips. Exhale as you contract the abdominals and round the back like a cat. Tuck the chin toward the chest and point the tailbone toward the floor to lengthen the spine. Hold for a slow count of three. Inhale as you lengthen the spine to a flat back position. Repeat five to eight times.

Birddog – This exercise strengthens the abdominals and back muscles while improving core balance.
From the "all fours" position, contract the abdominals and lengthen the right leg and left arm until parallel to the floor. Look toward the floor to keep the neck in line with the spine. Keep the torso stable, not allowing the right hip to lift. Maintain a flat back without swaying in the lower back. Hold for five to eight seconds. Return to the starting position and repeat with the left leg and right arm. Complete eight to ten total repetitions. If balance is a challenge as you begin, work the arm and leg extensions separately until your strength and balance improve. 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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