Strengthening your core muscles can help make any physical activity easier to handle. The targeted area’s include your abs, back and pelvis. Whether you’re golfing, hiking or working in the yard you’ll perform better with a strong core.
A few pointers before you begin. Remember to keep breathing throughout the exercises. Concentrate on your core as you do them. Performing them on carpeting is fine but you may want to use an exercise mat for cushioning.
Get started with Abdominal Crunches by lying on your back and place your feet on a wall. Your knees should be bent at a 90 degree angle. Cross your arms across your chest and tighten your abs. Now lift your head and shoulders off of the floor. Hold this position for three to five seconds. Lower your head back down.
For the Plank exercise you need to lie on your stomach. Lift yourself so you’re resting on your forearms and knees. Keep your head, neck and back aligned with each other. Tighten your abs. Without moving your elbows or knees, create resistance by pressing them towards each other.
You can modify this by raising your knees off of the ground so you’re up on your toes and forearms.
Doing the Superman will work your lower back. Lie on your stomach. You can place a towel under your hips for back support. Now raise your right arm and hold for 3-5 seconds then lower it back down. Repeat with the left. Then raise your right leg, hold, lower it down and repeat with the left.
I usually do this by raising both arms and legs at the same time. This way I can really pretend to be Superman.
The Bridge will work a number of core muscles. Lie on your back with your knees bent. Lift your hips off of the floor evenly until your shoulders and knees are aligned. Hold 3-5 seconds and lower your hips.
These are just a few of the many core exercises and their variations.