Your trunk and hips, sometimes referred to as your core muscle groups, help stabilize your body while in motion and help your body move freely without pain. Strengthening these muscles makes you healthier, lessens the chances of injury and generally provides for a better quality of life. These exercises target your hip and thigh muscles as well as those of your abdomen and back. Check with your doctor before starting any new exercise program to ensure that you're healthy enough for these activities.
The Bridge
The bridge targets your entire core muscle group, including the muscles of your buttocks and hips as well as those of your abdomen and back. Begin by lying down on your back with both knees bent and both feet flat on the floor. Spread your arms out slightly for stability and push down with both feet until your butt and abdomen come off the floor. Your shoulders and head should remain on the floor throughout this exercise. Press up until your body forms a straight line between your knees, hips and shoulders. Hold this position for 15 to 20 seconds and then return to the starting position. Repeat for your desired number of repetitions.
Cat and Camel
Begin this exercise in a crawling position with your hands under your shoulders and your knees under your hips. Look down at the floor directly in front of you and arch your back in a manner similar to a cat. Hold this position for several seconds and then allow your back to sag down while simultaneously looking up at an object in front of you. Hold this position for several seconds and then return to the starting position with your back in the neutral position. Repeat.
Seated Trunk Rotations
For this exercise, sit down on the floor with both feet together and your knees bent. Your heels should remain on the floor throughout the exercise. Tighten the muscles of your abdomen and back and slowly rotate your upper body from one side to the other. Do not lean backward while performing this exercise initially, since this can cause lower back pain. You can increase the resistance by holding a weight plate, dumbbell or medicine ball in your hands. As your core muscles get stronger, you can make the exercise even more challenging by leaning back slightly and lifting your legs off the floor, according to the American Council on Exercise.
Superman
Lie down on the ground on your stomach with your arms out in front of you and your legs extended behind you. Tighten the muscles of your abdomen and back while simultaneously lifting both of your arms and your legs off the ground. Hold this position for several seconds and then return to the starting position. Do not arch your back or lift your head while lifting your legs and arms off the ground, as this can cause back pain.
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