E X E R C I S E S F O R A S T R ON G E R C O R E
Try These Exercises To Strengthen Your Core!
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat 20 times.
BILATERAL LEG LOWERING Lie on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis. Straighten both your knees as you slowly lower your legs towards the ground with control. Return to the starting position. Repeat 10 times.
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.
WEIGHTED SQUAT (DEAD LIFT) Start by placing the weight on the ground between your feet, close to wear you tie your shoe laces. Squat down and grasp the weight. Rise up at the hips, holding the weight firmly. Lower by bending at the hips. Repeat 8-10 times.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Healthy Recipe: Greek Island Chicken Shish Kebabs
INGREDIENTS • ¼ cup olive oil
• 6 wooden skewers • 2 large green or red bell peppers, cut into 1-inch pieces • 1 large onion, quartered
• 1 teaspoon dried oregano • ½ teaspoon dried thyme • ¼ teaspoon salt
• ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced • 1 teaspoon ground cumin
• ¼ teaspoon ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
• 12 cherry tomatoes • 12 fresh mushrooms
DIRECTIONS Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes.
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