Core exercises should be a vital part of any balanced fitness workout. Your core muscles are made up of your abdominal muscles and back muscles. Exercising your core muscles will keep them toned and strengthened as you age. Stronger core muscles will reduce your risk of suffering from back pain caused by a strained back muscle or soft-tissue injury.
Cat Curls
Start with your knees and hands on the floor. Your back and neck should be in a neutral, straight position. Gently tighten your lower abdominal muscles, arching your back slightly toward the ceiling. Hold your body in this position for five seconds. Release and return to your starting position. Do three to five reps.
Arm/Leg Raises
Start by resting on your hands and knees. Your hands should be in line with your shoulders, and your knees should be directly beneath your hips. From this position, gently straighten your left arm while keeping your neck and back straight. Hold for five seconds and return to your starting position. Repeat with your other arm and each of your legs. Keep your back straight all through your routine.
Exercise Ball/Back Extension
To do this routine, you need an exercise ball. Lie on the exercise ball with your stomach. Keep your hands either by the side of the ball or over your head. Your legs should be straight and resting on your toes. From your starting position, gently lift your head and chest off the ball. Be careful to avoid straining yourself. Hold your body in this position for five seconds and then return. Do three to six reps.
Lying Leg Raise
Lie on your back with your hands beneath your butt or by your sides, whichever is more comfortable. Raise your feet and shoulders lightly from the floor. Your knees should be slightly bent. With your body in this starting position, lift your legs by contracting your abdominal muscles. Exhale as you do so and keep your body steady. Pause when your legs have been raised to approximately 30 degrees and then gently return them to your starting position. Repeat for a fixed amount.
References
- MayoClinic.com; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; October 2009
- Spine-Health; Back Exercises; Thomas E. Hyde; October 2006
- Spine-Health; Back Exercises and Abdominal Exercise Recommendations; Thomas E. Hyde; September 2009
- Better 4 Fitness: Leg Raises, Great Lower Abs Workouts
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