First of all, I have to ask, do you know what your core is? I was surprised to find out that many people do not.
The area of the body, which is commonly referred to as the core, is your midsection and it involves all your muscles in that area including the front, back and sides. The core includes the traverse abdominis (TVA), erector spinae, obliques, and your lower lats. These muscles work as stabilizers for the entire body.
Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This leads to better balance and stability. Keeping your core in shape will help reduce those love handles and help fight the belly fat that many seem to get as they age.
Strong core muscles make it easier to do many activities, such as swing a golf club, get a glass from the top shelf and bend down to tie your shoes, weak core muscles can lead to more fatigue, less endurance, and injuries. Weak core muscles can also leave you susceptible to poor posture, lower back pain, and muscle injuries. Strengthening core muscles may also help improve back pain.
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Kneeling Extension
Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm (lower left photo) or just a leg (lower right photo). Hold for 10 seconds and slowly return to the starting position. Repeat three times on each side.
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Hip Lifts
To strengthen your core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms, and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat five times.
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Abdominal Chair Crunch
Having a strong core can help you reduce lower back pain. Try this chair crunch to increase abdominal strength. Lying on your back with your lower legs resting comfortably on a chair, place your fingers gently behind your head and lift your chin to the ceiling. Tighten your abdominal muscles and use these muscles to slowly elevate your shoulders off of the floor – this will cause your stomach to crunch together and your core muscles to contract. Slowly lower back to starting position. Repeat a series of 10, three times, adding more as your core gets stronger.
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Plank Hold
Plank holds are an excellent way to strengthen your core muscles and lower back muscles. Lying face down on the floor, tuck your toes into the ground and place your elbows on the ground on either side of your body. Keep your stomach muscles tight and slowly raise your body up off the ground and hold in an elevated position. You must keep your core muscles tight and your bottom lifted as high as your shoulders to avoid strain on the lower back. Hold for 10 seconds and slowly lower to starting position. Repeat five times. As you become stronger, hold the position for longer periods of time.
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Side Plank Hold
Use a side plank to strengthen your oblique muscles and lower back. Start in a forward plank hold position (elevated on your toes and elbows). Slowly rotate over to one side, putting the weight on your left arm and feet. Place your right arm at your side or on your hip. As you move into this side plank position, your hips will want to sink down to the ground; this can cause strain in the lower back. Instead, be sure to hold your abdominal muscles tight and keep your hips raised. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. For modification, place your top leg in front of you as a third point of balance.
Remember to start off slow, don’t push yourself, as we age it takes much longer to heal. So take it easy, it won’t take long to notice the difference.
