Strengthen Your Core

Strengthening your core – the muscles of your abdominals and back – is essential to your health. These muscles support your spine and keep your body stable and balanced. A strong core makes it easier to walk and run or do other activities like swimming and golfing. Weak core muscles increase your risk for lower back pain and muscle injuries. Incorporate the following core exercises into your workouts. If you are unsure about how to do these exercises correctly, or if the exercises cause you pain, please see your health care provider.

Front Bridge
Contact points: Forearms and knees
Action: Raise torso up and keep back straight
Target: Abdominals

Side Bridge
Contact points: Forearm and side of knee
Action: Raise torso up and keep back straight; place free hand on opposite hip
Target: Transverse abdominals/multifidus

Back Bridge
Contact points: Upper back and shoulders, and soles of feet
Action: Raise torso off the ground while squeezing your buttocks
Target: Gluteals and back extensors

Abdominal Crunch
Contact points: Lay on back with head supported
Action: Raise upper torso off the ground, keeping head and neck still
Target: Abdominals

Leg Raise
Contact points: Lay on back
Action: With abdominals braced (back pushed into surface) and opposite leg flexed in the air, raise straight leg 12 inches
Target: Abdominals/hip flexors

Birddog
Contact points: Crawling (on all fours)
Action: Extend opposite arm and leg while keeping back straight
Target: Back extensors/multifidus

This page last updated 5/18/11 02:00 PM