Core Exercises
The core or trunk of your body is your centre of gravity. A strong core equals improved back, abdominal and pelvic function. It helps provide support to your spine for everything from walking, lifting and standing to sitting. Weak core muscles often lead to and promote poor posture, lower back pain and injury.
These are exercises I developed to strenghten your core and improve your posture.
Bridge:
Assume a pushup position, but instead of straightening your arms, rest your weight on your forearms. Suck in your belly button and contract your glutes (butt) to flatten the arch in your lower back. Hold for at least 30 seconds. Try to do two to three sets of ten repetitions.
Bridge Take Two:
Lie on your back in a neutral position, not too arched and not pressed into the floor. Avoid tilting your hips up. You need to activate your transverse abdominals (lower part of your abs).
Breath in quickly and/or cough, holding the contaction in your abdominal muscles, then raise your hips off the floor. Make sure your hips are aligned with your knees and shoulders. Hold the position and take three deep breathes—five to eight seconds. Return to the start position and repeat for a challenge.
Try alternatively and for variation extending one knee while maintaining the bridge position, gradually increasing your repetitions as you get stronger.
