How many times have you heard that it’s important to build core strength? Have you wondered what that means and how to do it?
Your core is basically everything that isn’t your head and limbs, but most people define the core a bit more narrowly to include the abdomen, back, hips, pelvis (including pelvic floor muscles) and the diaphragm. Some of the core muscles run deep, and others are on the surface. All of them help to stabilize the body, whether you are standing still or moving. Stabilization is necessary for good balance, so working your core will help with balance and potentially reduce fall risk as you age. If you are active, core strength will help you to be better at your sport or favorite activity.
There are many different ways to work on core strength. These are my 5 favorites. The number of repetitions is designed for most beginners. You may need to start with less, or you may want to do more.
Planks: See top photo: This is a total body move that really engages the core musculature. Start out by getting face down on the floor, and then straighten your legs and get on your toes while supporting the upper body on your elbows or hands. If you have any wrist problems, get down on your elbows. The idea is to hold your body in a straight line, or plank. Draw your abdomen in and don’t let your back sag or arch. Try to hold this position for 30 seconds to a minute (more if you like, but a minute is sufficient). Many people start out with 5 or 10 seconds and build from there.
Bird Dog: For this exercise, you start out on your hands and knees. Draw in the abdomen and keep your back flat, as in the plank. Slowly bring your right arm and left leg up so they are parallel to the floor. Hold for a few seconds and then do the same with the left arm and right leg. Do 10-15 on each side.
Bicycles: Lie on your back with your knees bent and your feet on the floor. Draw the abdomen in, imagining you are pressing your navel towards the floor. Keep your back pressed into the floor at all times. Lift your head slightly off of the floor, supporting the head with just your fingertips. Your neck should feel relaxed and you should not pull your head forward. Now lift one foot off of the floor and bring the knee up while slightly twisting the abdomen so the opposite elbow taps the knee. Gently straighten the other leg. The leg movement will resemble pedaling a bike. Alternate directions without lowering the feet to the floor. Do 20 to each side.
Bridges: Start out on your back, knees bent and feet flat on the floor. Slowly lift your hips off of the floor, keeping your feet and head in place. Try to allow the weight to rest on your shoulders rather than your neck. Hold the “bridge” for a few seconds and slowly lower the hips back to the floor. Do 15 repetitions.
Water Walking: Water provides excellent resistive forces! Walking in water that is chest to shoulder height is an excellent total body workout that really engages the core. You can ramp up a water working routine by going faster, jogging, adding arm movements or using water equipment such as buoyant “noodles” or dumbbells to give you more resistance.
As always, check with your healthcare provider before starting a new exercise program, especially if you are experiencing pain.