Deep core exercises improve your balance and stability by strengthening the muscles of your hips, lower back, pelvis and abdomen so they work together synergistically. This improves your athletic performance while making your everyday activities easier. Strong core muscles also make you less prone to poor posture, muscle strain and lower back pain. Most people can perform core exercises, but check with your doctor first if you have a back, neck or spine injury.
Child's Pose
Kneel with your knees tucked under your hips. Point your feet behind you so your big toes meet. Spread your knees slightly toward the outside. Tighten your abdominal muscles and pull your shoulders down and back while keeping your lower back straight. Slowly lean forward, bracing your hands on the floor under your shoulders. Take a deep breath. As you exhale, bring your hips forward so your glutes rest on your heels. On the next inhale, pull your shoulders back farther to lengthen your spine, letting your chest and forehead rest on the floor between your knees. Exhale again and spread your knees wider, if necessary, to let your body fall deeper into the pose. Hold the final pose for five to 10 deep breaths.
Stability Ball Exercises
While you don't need to invest in special equipment to do deep core exercises, you may find a stability ball helpful. This piece of equipment, also known as a fitness ball, helps you keep your balance as you perform such classic core fitness ball exercises as the modified abdominal crunch. Sit on the ball with your back straight and your feet resting flat on the floor, parallel to your hips. Cross your arms over your chest, pull in your abdominal muscles and lean back slightly to further tighten these muscles. Hold this position for three deep breaths. Release and repeat.
The Plank
For this classic core exercise, get on your hands and knees. Position your forearms flat on the floor while clasping your hands together to form an upside down "V" shape. Straighten your knees so your weight rests on your forearms and toes. Align yourself to form an imaginary straight line between your ankles and neck. Hold this pose for 10 seconds. Relax and repeat, increasing the holding time a little more each day. Use an exercise mat or soft surface when you perform the plank.
The Bridge
Lie on the floor with your knees bent, keeping your back straight. Pull in your abdominal muscles and raise your hips slightly to align them with your shoulders and knees. Hold for three deep breaths. Relax and repeat. Increase the holding time as your muscles get stronger.
References
- American Council on Exercise; Child's Pose; 2011
- Better-Exercise-Fitness-For-Life.com: Core Exercises to Strengthen Your Abs and Back
- Mayo Clinic; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; October 2009
- Mayo Clinic; Slide Show: Core Exercises with a Fitness Ball; August 2009
- Mayo Clinic; Slide Show: Core Exercises - Bridge; August 2009
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