Core Exercises Build a Strong Foundation

Why Core Exercises?

Building the core of our bodies is as important as laying a strong foundation for a house. Without a strong foundation the whole house can crumble with a little opposition. It is the same with the core muscles.

My boys had many mishaps in their growing up years, from bike wrecks to encounters with the ocean while spear fishing. More than once I was told that if they weren't as physically strong as they were they would probably not be alive to tell about it.

That physical strength began with their core muscles. All exercise is good. Doing core exercises along with regular exercise is better.

Matt, my body building son, repeatedly advises me to work on my core. I am including some of the exercises he recommends on this and the following pages.

The first thing to do is get a digital timer and sit it where you can see it easily. All of the following exercises can be done from 15 seconds to 2 minutes, depending on your need.


Cobra

This exercise is great for strengthening the low back, glutes and shoulders. It stretches the chest and helps pull your chest back if you have a problem with slumping forward, consequently improving your posture.

Cobra - one of the core exercises

Starting Position: Lie on an exercise mat face down with your arms to your side.

second part of core exercises

Movement: Exhale while lifting your arms as far as you can in an upwards motion from the starting position. Squeeze your shoulder blades together and keep your arms straight. Also keep your chin tucked down and lift your chest off of the floor. Inhale as you return to the starting position.

Hold the pose for at least 30 seconds. Do three sets. Work up to two minutes.




Hamstring Bridge

This exercise works your hamstrings as well as your glutes.

Bridge - another of many core exercises

Starting Position: Lay down on your back on an exercise mat. Place your arms by your sides. Raise your knees up and place your feet flat on the floor.

Movement: Exhale as your raise your hips into the air as high as you can. Flex your glutes and squeeze at the top of this movement and hold that position for the time required. Inhale as you return to the starting position.

Hold the pose for at least 30 seconds. Do three sets. Work up to two minutes.


Bridge - three of four poses

To make this core exercise work more of the glutes, pull your feet up closer to your glutes.

Repeat these instructions. Exhale as your raise your hips into the air as high as you can. Flex your glutes and squeeze at the top of this movement and hold that position for the time required. Inhale as you return to the starting position.

Hold the pose for at least 30 seconds. Do three sets. Work up to two minutes.


After you have become comfortable with a minute on the hamstring bridge, to make this exercise even more challenging try doing it on an exercise ball.

This time slowly roll the ball in closer to your glutes with your feet. Roll the ball back and forth approximately five times, then hold it there for 30 seconds to two minutes. Remember to exhale and inhale.

And lastly,

Matt doing core exercises on ball

After forming a bridge walk the ball toward your body and hold. To make it even more challenging raise one leg into the air and hold for 30 seconds to one minute. Change legs.

It doesn't take very long to do these exercises but they are very effective. Check the following pages for more exercises.

Return from Core Exercises to All About Core Muscles

Return from Core Exercises to Namas Natural Remedies Home Page

Quote

“And in the end, it’s not the years in your life that count. It’s the life in your years.” – Abraham Lincoln



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They also carry Injur-heal infused oil which you can rub on a sore back.

Mountain Rose Herbs


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drinking water filters


RUMBLE ROLLER
Our son sent this to my husband who uses a normal foam roller. He says it's amazing.


GAIAM BALANCE BALL CHAIR
I've been using this at home (on a rug) for years and not only does it strengthen my back but there is no pressure behind my knees affecting my varicose veins.


BACK STRETCHER