A strong core is essential. A strong core will increase energy, improve our posture, increases your balance and reduces your risk of injury. You can work your core daily but three to five times a week is sufficient. You do not need any special equipment to strengthen your core. It can help our overall health and well being and help you attain your fitness goals.
Below are three basic core exercises which require no special equipment. Take it slow and build up as you gain strength and stability. Let me know how you are doing!
Back Extension
Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
Motion
Exhale: Lift the upper body (chest, shoulders) off of the ground, “crunching” towards the hips. Hold for 1-2 counts at highest position.
Inhale: Slowly lower with control to start to complete one rep.
Please Note:
This is a very small movement– don’t move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.
Bicycle Crunches
Starting Position
Begin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.
Motion
Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.
Simple Crunches
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Motion
Exhale: Raise your chest until your shoulder blades lift off the floor.
Inhale: Slowly lower back to floor.
Please note:
Don’t use your hands and arms to help lift you up – use abdominals and hips.