5 Main Reasons to Develop a Strong Core

Your core refers to the group of muscles in the middle section of the body.  They include abdominals, obliques, diaphragm, and a few others. A strong core helps keep your trunk steady during daily activities.  If your core is weak there is a greater risk of lower back pain.  There are 5 main reasons to develop a strong core.

Strong Core:

  • Supports balance
  • Improves posture
  • Increases stability
  • Can reduce pain
  • Helps you age better

Here are a few examples of exercises used to strengthen your core.  Do 3 to 4 sets with each set being 20 to 30 seconds per exercise.

Planks

  • Lay on your stomach, then place your lower arms on the floor keeping your elbows under your shoulders
  • With your legs outstretched, go up on your toes
  • Tuck your bottom under, pull in your core muscles, hold
  • There are many variations of a plank

Russian Twists

  • Sit on the floor with your knees bent in and your spine straight
  • Heals are off the ground and toes are flexed
  • Keep your legs together as you twist your body from side to side
  • You can hold a dumbbell with both hands while twisting

Dead Bug

  • Lie on your back with your arms extended straight up
  • Lift your legs and bend your knees
  • Activate your core and push your lower back into the floor
  • Lower your right arm towards the floor behind your head while extending your left leg until both are just above the floor.
  • Slowly return to the starting position.
  • Repeat with opposite arm and leg.

Mountain Climbers

  • From a push up position, bring your right knee toward your left tricep.
  • Jump and switch legs to bring your left knee toward your right foot back
  • Repeat quickly but with control

Flutter Kicks

  • Lay flat on your back with your legs out straight
  • Lift your legs up and down alternating left and right
  • Keep your cored engaged by lifting your head
  • Keep your back flat against the floor

In addition to the 5 main reasons to develop a strong core, strengthening your core can also help prevent falls and injuries from daily activities. A strong core is really needed for almost everything you do!

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