A strong core will increase energy, improve our posture, increases your balance and reduces your risk of injury. As I have mentioned, you can work your core daily but three to five times a week is sufficient.
Below are three basic core exercises which require a medicine or exercise ball. Medicine balls and exercise balls can be easy to store and keep at your home. Take it slow and build up as you gain strength and stability. Let me know how you are doing!
Medicine Ball Crunches
Starting Position
Hold a medicine ball (or dumbbell) and lie flat on your back with knees bent, legs hip-width apart, abs engaged, and arms extended straight up toward the ceiling.
Motion
Exhale: Use your abs to “crunch” up by lifting your head, neck and shoulder blades off the mat.
Inhale: Slowly return to the mat to complete one rep.
Please Note
Keep your shoulders relaxed and your arms extended. Make sure your lower back doesn’t arch up from the mat. Only crunch up as high as you can in good form while keeping legs still and feet flat on the floor.
Reverse Crunch with Ball
Starting Position
Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping feet just off the ground, knees bent. Make sure lower back stays planted and your abs are tight.
Motion
Exhale: Slowly pull your knees in toward your chest without letting your hips come off the ground or momentum swing you.
Inhale: Slowly lower to start without letting your feet rest in between reps.
Special Instructions
You may want to place your arms flat on the ground or underneath your lower back for support.
Pendulum with Ball
Starting Position
Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie backonto the floor, and extend legs straight up into the air. Keep knees slightly bent and arms out to the sides for support.
Motion
Keeping upper body and glutes stationary, lower your legs down to the right, as close to the ground as possible. Return to start and repeat to the left side to complete one rep.
Please Note
Make sure your back stays firmly planted and that your legs swing in line with your hips (not above or below them).