You’re core, commonly known as your abdominals, is located at the midsection of your body and composed of many different muscles such as: your erector spinae, obliques and your lower lats among many other muscle groups. Not only is it shielding your shoulder blades, ribs and spine etc. the core allows you to maneuver. When you bend down or get up off of a chair your core is hard at work. These muscles help stabilize your entire body.
Now as you know, your core is not just there to look good, it’s there to help stabilize your body movements. Studies show building your core through strengthening exercises can keep you independent and fall free. Not only will having strong core muscles keep you from falling. You will have a great cushion on the wall of your muscles that can alleviate pressure from your joints resulting in less low back pain.
Now that you’re ready to take the next step in strengthening your core, let’s look at some exercises. It’s always a great idea to check in with your Dr. and we recommend you start by including these into your routine at least 3-4 times per week.
Start by laying down on the floor , place your hands at your side and draw in your belly button towards your spine while contracting your abs. Do this however long it is comfortable for you, and perform several times. Don’t forget to breath!
Start by laying on the floor with your feet on the ground and knees pointed up in a 90 degree angle. Keep your arms by your side and begin moving your hips up and down. While doing this engage your core and glutes. While lifting off the floor hold for a second or two and repeat the movement for 5-10 reps.
Begin by lying face down on the floor using some sort of cushion underneath. Have your arms stretched out in front of you. Then lift your head along with one arms and legs about 2-3 inches off the floor. Squeeze your glutes as this may help relieve pressure on your lower back. Be sure to engage your core as well, repeat this for at least 5-10 reps.
Begin with your hands and knees on the floor, now walk out and lower onto your elbows and forearms, you should feel your core working to support you, try to focus on drawing your belly button into your spine. Hold in this position for however long you can and repeat, we suggest doing 5-10 reps.