3 Exercises to Strengthen Your Core

Your core muscles are the group of muscles that make up your abdominal and back muscles. They are located around your trunk and pelvis.

Think of them as a tight band or girdle. Strengthened, they keep you standing straight, your back aligned and supported, and help you lift and stay balanced.

Why You Should Keep Your Core Strong

Lower back pain is one of the most common complaints as people age. The good news is that strengthening your core muscles can relieve lower back pain. The stronger the core muscles, the less pressure on your back and spine.

How to Strengthen Core Muscles

Here are some exercises to strengthen your core. Try to do these exercises 10 to 15 times per session a few times a week.

Abdominal Crunch

The abdominal crunch is the classic core exercise.

Lay on the floor with your knees bent and heels firmly planted on the floor. Place your hands behind your head. Squeeze your abdominal muscles and lift your chin and elbows to the sky.

Hold for one breath and gently release.

The Plank

The plank is a favorite for core strength.

Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles. Slowly lift your knees so they are inline with your legs- like a plank.

Hold for three breaths and return to the start position. Repeat, and gradually increase the time you spend in the “plank” position.

Superman

This exercise gives your cores muscles super strength.

Lay on your stomach with your head in line with your neck and spine. Stretch your arms above you, like Superman flying through the sky.

Slowly lift each opposite arm and leg. Hold for three breaths. Return to the start position, and repeat on the other side.

Alternate sides and repeat.

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