Top 5 Core Strengthening Exercises 1. Basic Crunch 1.Lie on your back with your feet on the floor, knees up. 2.Cross your arms over your chest. 3.Tuck your chin up slightly, as if you’re gently holding an orange between your chin and your chest. 4.Exhale as you press your navel toward your spine and lift your shoulders off the floor. Hold while you finish the exhale. 5. Inhale to lower your shoulders to the floor, without completely relaxing your abdominal muscles. Top Tips •You can put your hands behind your head, but take care not to pull on your neck. •Keep the movement slow and controlled. •Remember that it’s not a huge movement. Your shoulders will only be lifting a couple of inches off the floor. •Keep your low back flat against the floor, and keep squeezing your navel down. Spinal Balance 1.Start on your hands and knees, with your knees below your hips, wrists below your shoulders. 2.Lift your navel slightly to support your low back. 3. Inhale as you stretch your right arm forward and your left leg backward. 4.Exhale as you bring them back to the floor. 5.Repeat on the other side, alternating between right and left for the entire set. Top Tips •Lift your leg and arm to the level of your hips. •Keep your hips even. •Keep your back strong. Don’t arch your back when you lift your limbs. Side Plank 1.Lie on your side, and bring your elbow to the floor below your shoulder. 2.Straighten your legs and press into the bottom leg to lift your hips off the ground. 3.Hold, then repeat on the other side for the same amount of time. Top Tips
•Keep your hips directly between your feet and your head, or slightly above. •You can stack your feet, or bring your top foot to the floor in front of your bottom foot to make it easier to balance. •For added difficulty, you can lower your hip toward the floor (without letting it touch) as you inhale, and lift the hip on the exhale. Remember to perform this movement slowly and with control. Bridge 1.Lie on your back with your feet on the floor, knees up. 2. Inhale as you press into your feet to lift your hips off the floor. 3.Exhale to gently lower your hips. Top Tips •Keep your toes pointing forward and press the entire foot into the floor. •When the hips are lifting, your knees should be above your ankles. •Keep your hips, knees, and ankles in line, so your knees aren’t falling open or squeezing toward each other. •For an extra challenge, you can do the bridge on one leg. Remember to keep your hips even. Plank 1.Start on your hands and knees. 2.Straighten your legs behind you and lift your knees off the ground. 3.Hold, and keep breathing! Top Tips •Keep your hips in line with your ankles and head. A common mistake here is
letting the back arch and the hips dip toward the floor. •Focus on squeezing your navel toward your spine. •You can also do this exercise on your elbows.
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