Hard CORE exercises made easy
In our last blog, we discussed some simple core exercises that you can perform almost anywhere. (if you missed it, you can read it HERE)
WHAT IS YOUR CORE?
Why should you consider doing core exercises anyway?
You should really consider doing core exercises in order to be both strong and flexible in your body. Strong and flexible core muscles keep your spine from overworking and getting tired. Strong core muscles help your posture and allow you to do the things you love doing like walking, jogging, or lifting kids and grandkids.
What are our most often prescribed core exercises,
and can I see them?
You should really consider doing core exercises in order to be both strong and flexible in your body. Strong and flexible core muscles keep your spine from overworking and getting tired. Strong core muscles help your posture and allow you to do the things you love doing like walking, jogging, or lifting kids and grandkids.
The following exercises are some of the ones we prescribe most often to our patients. As always, we do not know you personally, or your history, so these recommendations are NOT considered designed with you in mind, and you should use common sense in trying them. OF course, the descriptions and images below give you a good idea of how to do these exercises properly, but nothing fully replaces the watchful eye of a physical therapist! Let’s begin!
1. Pelvic tilts:
- This is the single most important exercise to understand with strengthening your core! Your pelvis tilts forward (making your back arch, and it tilts backwards (making your back flatten). This exercise is just that. While lying on your back, flatten your spine into the floor, then arch your back off the floor. This exercise is the most important for the rest of the exercises. Why? You will want to keep your spine flat on the floor while doing all the other exercises. Keeping your spine flat will engage the core muscles. Get it?
2. Heel walking :
- Lie on your back with your legs bent. Using only your heels (toes off the floor!), take tiny little steps along the floor until your legs are almost straight. Now walk them back up to the original position. Try to keep your back flat on the floor.
3. Marching:
- Lie on your back with your legs bent. Bring one knee off the ground until it is vertical. Return your foot to the floor with your knee bent. Alternate the other leg. Always keep ONE foot on the floor at all times. Keep your back from arching.
4. Leg slides:
- Lie on your back with your knees bent. Slide one leg so that the leg is straight. Your back will want to arch as it slides. Don’t let it. Slide it back to the original position. Slide the other leg down. Return to the starting position. Alternate leg slides.
5. Same arm and leg lengthener:
- Lie on your back with your knees bent. Slowly slide your left leg straight WHILE you are lifting your left arm overhead. This will make your back want to arch. Don't let it (by engaging your core!). Return your left arm and leg to the starting position, and now do the right side.
6. Bridges:
- Lie on your back with your knees bent. Lift your hips and butt off the floor. Keep your back from arching.
7. Double leg lift:
- This is a difficult one, so don’t try it unless you have done the others correctly! Lie on your back with your knees bent. Lift BOTH feet one inch off the ground. Your low back will REALLY want to arch. Don't let it. If you cant keep your back flat, you are not ready for the exercise, so DON'T do it!
8: Double leg march and lift:
- his is an advanced exercise! Lie on your back with your knees bent. Lift one bent leg up so your knee is vertical. As you lower that leg, raise the other one. As one lowers, the other raises. At some point, BOTH feet will be off the floor. Your back will REALLY want to arch. Don’t let it. Again, this is an advanced exercise. If you can't keep your back flat, DON’T do it!
How many of these should you do?
Here’s where it gets really good. I don’t want you to gauge the exercise by the number of repetitions that you do. I want you to do these exercises for TIME! That’s right. I want you to start doing each exercise for 10 seconds, then move to the next one. Add 5 seconds per exercise when you feel ready.
The result? You will be doing core exercises for 2 minutes, then 2 1/4 minutes, then 2 1/2 minutes, etc etc. This is a great way to slowly increase your ENDURANCE in your core, which is a great way to exercise!
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