Core strength is important for prevention of lower back pain and injury. The muscles of the core are the lower back, glutes and abdominals. These act to stabilize the pelvis and spine as well. Many of the benefits are rarely noticed during daily-life activities such as toting groceries and maintaining correct posture, as well as better performance in sports and exercise. There are a variety of exercises to strengthen this area of the body and keep your back healthier.
Tips for Best Results
Repeat these exercises for two to three sets of 10 to 20 repetitions, depending on your fitness level. Some exercises may call for weighted balls, but resistance is not necessary for the exercises to be beneficial. Simply increase sets and repetitions as your fitness level improves for maximum results. Perform the exercises in a slow and controlled manner with care not to allow momentum to swing the body. Please consult your physician prior to beginning this or any other exercise program.
Star Cross Crunch
Lying on your back, spread your hands and feet to make an "X" or a star with your body. Reach your right hand to your left foot and return to starting position. Lift slowly and hold the touch for two seconds before returning to starting position. Repeat with the other side for the desired number of repetitions.
Crunch Hold
This exercise is similar to the Pilates 100. Lying on your back with your heels close to your hips, raise your shoulder blades off of the floor and elevate your hands to knee level. Hold this position and pulse hands at your sides for the desired number of repetitions. Remember to breathe throughout the exercise while holding the contraction.
Standing Trunk Rotation with Medicine Ball
With feet shoulder-width apart and toes facing forward, hold a weighted medicine ball between your hands and rotate from side to side. For a variation, start in the same standing position, hold the ball in front of the body with the arms extended and rotate side to side slowly. Increase ball weight to increase intensity.
Four-count Crunch
Lying on your back with your heels close to your hips, raise your shoulder blades off of the floor with a two-count lift, first lifting about two inches and then four inches. Hold the crunch for two seconds and return to starting position, lowering in two counts. For comfort, you can cradle your head with your hands, but never pull on your neck.
Medicine Ball Russian Twist
From a sitting position on the floor, place your heels about 24 inches from your hips. Grasp the ball between your hands and lean backward toward the floor until your shoulder blades are 18 to 24 inches from the floor. Rotate from side to side bringing the ball as close as you can to the floor. For a variation, lift one or both feet off of the floor while performing the exercise requiring more effort and balance. You can also increase the weight of the ball to increase difficulty.
Ball Pass with Balance Ball
Lying on your back on the floor, place a balance ball between your feet. Lift the ball to waist level and grasp the ball with your hands. Remove the ball from between your feet and return your hands and the ball to above your head. Using the same technique, pass the ball back to the feet to complete one repetition.
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