Your core muscle group surrounds the trunk of your body and includes the back muscles and abdominal muscles. Core muscle fitness is essential for preventing injuries such as back pain and muscle strain that can stop your physical fitness routine. Strengthening this muscle group also helps improve your posture and balance. Incorporate exercises for your back and abdominal muscles into your fitness regimen for optimum performance and strength.
Bridge
The bridge helps strengthen your abdominal muscles and lower back. Lie on the floor with your knees bent, arms resting at your sides. Tightening your abdominal muscles, lift your buttocks off the floor until your body is in a straight line from your knees, hips and head. Hold this position for three counts, then slowly return to the starting position. Attempt to perform three sets of 10 repetitions.
Side Pillar Bridge
The side pillar bridge helps strengthen your obliques and abdominal muscles. Lie on your left side, resting on your left arm with your hips stacked on top of one another. Stretch your forearm in front of you for support. Lift your upper body off the floor until your feet, hips and shoulders form a line. Try to hold this position for five counts. Slowly return to your starting position. Perform three sets of 10 repetitions on each side.
Cat Stretch
The cat stretch helps strengthen and stretch your lower back muscles. Position yourself on the floor on your hands and knees. Condense your abdominal muscles while arching your back. Hold this position for five seconds. Return to the original position. Perform three sets of 10 repetitions.
Crunches
Crunches are an excellent and effective exercise for strengthening multiple abdominal muscles. Lie on the floor with your knees bent. Fold your arms across your chest, keeping your chin pointing toward the ceiling. With your abdominal muscles tightened, lift your upper body off the floor until it has reached a 90-degree angle with the floor. Try to hold this position for three counts before returning to the original position. Perform three sets of 10 repetitions. To work your obliques, try a twisted crunch. In the crunch position, lift your upper body off the floor. As you near a 90-degree angle with the floor, keep your abdominal muscles tight and twist your torso from left to right. Return to your original position. Perform three sets of 10 repetitions.
Warning
If you have suffered a recent injury or if you have a history of health conditions, consult your doctor to see whether you are healthy enough to perform strength training. If any health concerns arise during or after a strength training routine, contact your health care provider immediately.
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