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Life in Motion

Three Simple Exercises for Your Core

Sports & Exercise

Your core is made up of your pelvis, lower back, hips and abdomen. Strengthening your core can improve balance and stability, and help with everything from sweeping the floor to perfecting your golf swing. Planks, bridges and abdominal crunches train your muscles to work together.

If you have any health concerns, consult your doctor before beginning a new exercise routine.

Planks

  • Lie on your stomach with your forearms on the floor and your elbows directly below your shoulders.
  • Push yourself up onto your elbows or with arms extended straight.
  • Tighten your abdominal muscles and lift your hips off the floor.
  • Squeeze your gluteal muscles and lift your knees off the floor.
  • Keep your body straight and hold for 30 seconds. If you cannot hold this position, bring your knees back to the floor and hold with just your hips lifted.
  • Slowly return to the start position and rest 30 seconds. Repeat.

Bridges

  • Lie on your back on the floor with your arms at your sides, your knees bent, and your feet flat on the floor.
  • Tighten your lower abdominal and gluteal muscles and lift your pelvis so that your body is in a straight line from your shoulders to your knees.
  • Hold this position for 15 seconds. (Don’t forget to breathe!)
  • Slowly return to the start position and repeat.

Abdominal Crunches

  • Lie on your back on the floor with your knees bent and hands at the back of your head with your elbows open wide.
  • Find something on the ceiling to look at in order to keep your neck stable
  • Tighten your abdominal muscles and lift your head and shoulder blades off of the floor.
  • Keep your lower back flat to the floor and hold for 2 seconds.
  • Slowly lower and repeat.

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