To stabilize your core means to maintain the draw in maneuver during the duration of every exercise. the draw in maneuver is when you voluntarily suck in your belly button towards your spine. if you keep your core drawn in and stabilized it will place your body in the correct alignment to be most efficient, it will also make all exercises you do more effective. It will allow you to get optimal results, better balance, muscle balance and reduce your risk of injury. It is essential that you master the correct technique of a core exercise in order to benefit from the exercise then progress it. Back issues are a common problem when performing core exercises, if you suffer from lower back pain you must work extra hard to prevent pelvic rotation. If performed correctly the best core exercises can help you achieve dynamic results in a short amount of time. A common result being a reduction in waist circumference. The Exercises Floor Bridge - Start: Lie flat on the floor on your back, draw your feet close to your bottom. Exercise: Raise your hips as high as you can, keep your core drawn in and your bottom tight, hold this position for 60 seconds, if either your core or bottom relaxes, start again and repeat. Make sure you do not arch your back at any point. Plank - Start: Lie flat on your stomach, place your elbows and forearms on the floor, your elbows should be behind your shoulders. Exercise: Lift your hips so that your body is parallel with the floor, draw in your core and hold. Only your elbows to hands and the balls of your feet should be in contact with the floor. Do not arch your back, remember to hold your bottom tight, and do not lift your hips above the line of the body. If either core or bottom relaxes, start again and repeat. Hold for up to 60 seconds. Side Plank - Start: Lie on the floor on your side, position your elbow directly under your shoulder. Exercise: Raise your body until it forms a straight line, draw in your core and tighten your bottom, hold the position for up to 30 seconds. Repeat on the other side. Repeat each exercise 3 times, 3-4 times a week. |
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