Exercising you core is much more than trying to do a bunch of sit-ups. In fact, when you think of your core, include not only your abdominal muscles, but also your pelvis, low and mid back, hips and neck. These muscles work together like a big girdle, to support and protect your spine. When strengthened, they help to improve your overall balance, posture, stability and coordination. Here are 5 great exercises designed to target your core. Aim to do these exercises fifteen times each, three times a week. Think quality of movement over quantity, and remember to check with your doctor before starting any type of exercise program, or if you suffer from low back pain.
Abdominal Brace
This is a fundamental exercise that targets many of your abdominal muscles, including your obliques (your side abdominal muscles). Bracing creates abdominal tension that will help stabilize your core in preparation for other activities like planks, pushups and strength training.
How to do it:
Lie on your back on a mat with your knees bent. Place you hands gently on your abdomen. Think of tightening your stomach as if you were getting ready to receive a punch. Your stomach should be in a neutral position, not sucking it in, nor pushing it out. Avoid using other muscles like your neck and shoulders to help with the movement. Hold for ten to fifteen seconds. Make sure you're breathing normally throughout the exercise, as holding your breath will raise your blood pressure!
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