The core muscles, which include those within your abdomen and lower back and those surrounding your hip joints, link your lower and upper body and provide support for your pelvis and spine. Strengthening these muscles requires performing either dynamic exercises, isometric exercises or both on a regular basis.
Crunch with Knee Curl
The crunch with knee curl exercise requires a stability ball and targets the abdominal and hip-flexor muscles. The lower-back muscles also contract isometrically to help stabilize your spine during the exercise. Lie over the ball, place your hands on the floor and walk them forward until your knees are on top. Draw your knees toward your chest until the top of your feet are on top of the ball, then reverse to the starting position. Keep your torso parallel to the floor throughout the movement. Cross one knee at a time toward the opposite shoulder to emphasize the sides of your abdomen.
Leg Pulldown
The leg pulldown is a Pilates exercise that targets the abdominal muscles isometrically and the buttocks and lower back dynamically. Start on all fours with your hands below your shoulders and knees below your hips. Extend one leg at a time backward to assume a pushup position with your legs and torso perfectly aligned. Breathe deeply and alternately lift your legs until they're parallel to the floor on each inhalation, squeezing your buttocks and lower back, and lower them on each exhalation. Keep your opposite leg and torso stable throughout the movement. Complete multiple repetitions with each leg.
Leg Pullup
The leg pullup exercise is essentially the opposite of the leg pulldown -- you contract your abdominal muscles, buttocks and lower back isometrically to stabilize your spine and your hip flexors dynamically through a forward leg kick range of motion. Sit upright with your legs extended, heels together on the floor and your toes pointed. Lean back and place your hands on the floor below your shoulders with your fingers pointed forward. Elevate your hips so your legs and torso are aligned diagonally, then inhale and lift your left leg upward until it's perpendicular to your torso. Lower it on your next exhalation, then repeat with your right leg. Continue alternating legs for multiple repetitions.
Side-Twist Plank
Performing the side-twist plank, another stability ball exercise, strengthens the lower-back muscles and the obliques on the sides of your abdomen. The rectus abdominis muscle on the front of your abdomen also contracts during the exercise to help keep your body aligned horizontally. Start in a pushup position with your shins on top of a stability ball. Rotate your hips to the left until the outside of your right leg is on top of the ball with your left leg stacked on top, then hold for three seconds and reverse. Continue alternating sides for three to five repetitions. Keep your chest facing the floor as you swivel your hips.
References
- End My Back Pain; The Big Five Muscles of the Core; Sam Visnic, NMT, LMT
- "Powersculpt"; Paul Frediani; 2003
- "The Pilates Back Book"; Tia Stanmore; 2002
- "Strength Training on the Ball"; Colleen Craig; 2005
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