Core muscles include the muscles of the back, abdomen and pelvis. Strong core muscles improve posture, reduce back pain, and make other exercise activities easier.
Perform each exercise for the suggested number of repetitions. Complete the circuit 3-5 times, depending on ability.
Hip Bridges- X12
Pressing your heels into the mat, lift your hips off the floor, squeezing your core and your glutes. Pause for 1-2 seconds before lowering the hips back to the floor.
Hip Bridge Marches- X10 each side
Perform a hip bridge and remain in the top position with the hips lifted off the mat. Keeping the core tight, lift one foot of the mat at a time while keeping the hips level. Alternate lifting one foot, then the other.
Bird Dogs- X10 each side
Begin on all fours. Keeping your belly tucked in, lift the right arm and left leg off the floor without arching your back. Repeat on the other side.
Dead Bugs- X10 each side
Lying on your back, lift your feet off the floor, keeping the knees bent. Raise the arms toward the ceiling. Keeping the belly tucked in, straighten the right leg and bring the left arm back toward the floor. Repeat on the other side.
Plank- 30 seconds
Begin with the hands on the wall. Progress to less of an incline with the hands on a table, chair, or step. When ready, perform the plank with the forearms on the floor.