Do you know why you need it?
Your Core is made up of muscles in your abdomen, pelvic floor, lumbar spine and hip flexors and hip abductors. It is surrounded by the abdomen, pelvis, lower back and diagphram so the term ‘Core’ shouldn’t be confused as just your ‘abs’.
Why is Core Strength Important?
Core stability is responsible for good posture and the ability to lift heavy objects without injury and helps with balance. Usually the muscles turn on automatically however, if your Core is weak, you can sustain injury easily especially in the lower back. It also avoids injury when exercising, playing sport or running.
A strong core takes the pressure of having your bones support your body weight plus it helps you maintain good posture.
A strong core is important when we age to avoid ligament and joint damage particularly in the back.
Basic Core Exercises
These can be done anywhere even while sitting down or watching T.V.
1. Sit or stand straight and pull up your abdomen and tummy muscles 10 times a day.
Don’t slouch, stand tall and pull in your stomach.
If you want to learn more about the Core read Activating Your Core at my PT, Nikki Wakerley’s website.
2. Plank – Hold for a long as you can
Feet and hands shoulder width apart and try to get a straight line with your body. Start at 10 seconds and build up to hold for as long as you can.
3. Side Plank – Hold for as long as you can on each side
Keeping body firm raise up onto one elbow and hold for at least 10 seconds. Build up on the length of time you can hold this pose. Then repeat on the other side.
4. Swap your chair for a Balance Ball and use your core muscles to balance and sit.
Do you want to be hunched over and experience back pain or injury?
If Your Answer Is ‘No’ Start Working on Your Core!
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