Core Exercises

Sep 10, 2008
Core Exercises

Want to define and strengthen that core? Take a look here to find out how!!!!

Core Exercises
Core exercises are an essential part for the 45 and older generation. To better understand what the core is and how you can train this part of your body, let us look at a few key factors about the body that are the makeup of the core.

1.) Rectus Abdominus- The area that is most commonly knows as the abs

2.) Erector Spinae- The lower back

Of course there are more than these muscle groups that make up your CORE. When we discuss our ‘core’ we are describing the trunk and the muscles around the trunk that work to support it. A stable core is one that moves very little when the big muscles pull on it. An unstable core is one that rocks, and allows the hips and shoulders to move side to side when we exercise and when we do our routine daily activities it causes increased pressure through our lower back, neck and shoulders and hence increases the chances of back and neck pain. There is strong belief that poor core stability lies behind many people's recurrent back pain, and in athletes leads to poor transfer of energy and hence decreased power output. In the Elderly and or aging group it is highly important that they do their best to maintain a stable core.

The great thing about gaining CORE stability is that it is usually easy on the body to accomplish the exercises, and also very easy to execute proper form to accomplish the exercises.

Here are a few exercises you can try:

1.)Prone Abdominal Flexsion

- Get down on all fours (hands and knees to you hard to understand crowd). Keep your head down in a neutral position. Suck your stomach in and rotate your hips forward or squeeze your butt as you are flexing or sucking your stomach in. Try to hold for 30-45 seconds and repeat 3-4 times. If this should be to easy move out slightly ahead and lower down to your fore-arms on the ground rather then the palms.

2.) Ball Bridges

- Lay down with your upper back on an exercise ball. Point your feet straight out. Lift your hips so that your body is parallel with the ground, making a "bridge". Suck your abdominal muscles in very tight from the belly button and squeeze your butt cheeks tightly together. Hold this position for 30-60 seconds and repeat 3-4 times

3.) Floor Bridging Feet On Ball

- Lay on the floor and place your feet on the top of an exercise ball. Cross your arms across your chest and suck the abs in from the belly button and squeeze the butt cheeks together. Then straighten your body out as shown and hold this position for 30-45 seconds repeating 3-4 times.

Doing these few exercises daily will only take 15-20 minutes of your time, but give you days without pain, and get you started to living that life you now can look forward to.

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