Core exercises are an important part of a well-rounded fitness program. If your core muscles are weak, you're more prone to back pain, muscular injuries and poor posture. A strong core -- abdomen, back, hips and pelvis -- improves balance, stability and posture, and improves your performance in sports and routine daily activities, according to MayoClinic.com. Core exercises don't require fancy equipment or a gym membership -- you can do them at home.
Abdominal Crunch
The abdominal crunch is a classic exercise for good reason -- it works, if done correctly. Lie on your back and place your feet on a wall so your hips and knees are at a 90-degree angle to your torso. Cross your arms over your chest and, keeping your abdominal muscles tight, raise just your head and shoulders off the floor. Hold while taking three deep breaths. Lower yourself back to the floor. Repeat five times, and gradually work your way up to 10 to 15 repetitions, MayoClinic.com advises.
Segmental Rotation
Segmental rotations will strengthen and stretch your core. Lie on your back, bend your knees and tighten your abdominal muscles. While keeping your shoulders flat on the floor, let your knees drop slowly to the right until you feel a stretch, but only go as far as is comfortable. Hold for a count of three deep breaths, and then return your legs slowly to the starting position. Repeat the exercise five times, alternating between your left and right sides.
Plank Pose
The plank pose is a classic core exercise in both yoga and pilates. Start by lying on your stomach with your arms bent, elbows out, palms down and wrists directly under your shoulders. Use your arms to push yourself up until your arms are straight, and just your hands and toes are in contact with the floor. Think of your body as a plank, and create a straight line from your head to your shoulders, hips, knees and ankles. Keep your abdominal muscles tight, and hold the plank pose for 30 seconds to one minute. The plank pose is effective but challenging; gradually work your way up in repetitions and length of time you're able to hold the pose.
Side Plank
The side plank will give your stability a challenge and strengthen muscles along the sides of your core. Lie on your right side and rest on your right elbow, keeping your elbow and shoulder in line. Rest your left arm on the left side of your body. Tighten your abdominal muscles and lift your hips off the floor so head, shoulders, hips and ankles are aligned. Hold for three deep breaths. Repeat on your other side. For an added challenge, balance on your hand instead of your elbow. Extend your opposite hand to the ceiling for added balance. Hold for a count of three deep breaths. Repeat on your other side. Gradually work your way up to 10 repetitions.
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