First, let’s define “Core.” The term core refers to the abdominal and lower back muscles. Your core is one of the most important muscle groups to exercise.  Without a strong core the rest of your body is weakened.  You should work them equally to make sure your body stays balanced.  I usually recommend that my clients work these muscle groups every other day.  If worked properly, these muscles need a day of rest in order to recover fully.

My top 5 core exercises:

1. Bicycle Crunches –  targets upper and lower abdominal and oblique muscles
2. Swiss ball crunch – targets your upper abdominals
3. Superman’s – targets your lower back muscles
4. Swiss ball roll-ins – targets lower abdominals and lower back
5. Plank – targets your entire core and upper and lower body muscles

 

Begin with 1-3 sets of each core exercise for 15 -25 repetitions.  The Planks are performed by time—begin at 30 – 60 seconds.

 

Remember, these are merely suggestions.  Pre-existing injuries or medical conditions may prevent you from performing certain exercises. You should always consult a physician before beginning any new program.

 

 

Stay Healthy

Nic

 

Description of each exercise:

 

1. Bicycle Crunches: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Repeat 15 – 25 repetitions.
2. Swiss Ball Crunch:  Sit on the exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees.  (Keep your fingertips on the side of your head to avoid strain on your neck)  Repeat 15 – 25 repetitions.
3. Superman’s:  Lie face down on the floor with your arms stretched out directly overhead (like Superman flying). Raise your arms, chest and legs off the floor and hold it there for 2 seconds squeezing your lower back. Slowly lower back to the ground and repeat 15 – 25 repetitions.
4. Swiss Ball Roll In’s:  Place your hands on the ground and your heals on top of the ball. Lift your hips off the ground making your body straight at a 45 degree angle.  Keep your hands in place and bend at the knees to bring the ball toward your chest. Hold this position for a second and roll back out. Repeat 15 – 25 repetitions.
5. Plank:  Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and up on your toes. Keep your body in a straight position.  If you feel pressure in your lower back, raise your hips up slightly towards the ceiling.  Hold this position for 30-60 seconds concentration on keeping your core tight and your head straight.