Simple Core Tips

80% of U.S. adults have reported back pain.  Core training strengthens deep muscles that stabilize, align, and move the trunk of your body.   It is important to know that proper core stabilization and core strengthening also supports your back.  Here are two simple tips and two simple exercises you can start with to help stabilize your core muscles.  You can do these anywhere in the world with a floor, gravity, and body.  Enjoy.  

Tips:

Drawing-in Maneuver–  Drawing your navel in toward your spine.

Bracing– Contracting your abdominal, lower back, and buttock muscles at the same time.

Exercises:

Two-Leg Floor Bridge

Lie supine on the floor with knees bent, feet flat, toes shoulder-width and pointing straight.  Movement occurs when you lift your pelvis off the floor, making sure your knees hips and shoulders are in one line.  Do not over extend your lower back and make sure to brace your hold.

Planks

Excellent solution for low back pain.  Lie prone on floor with feet together and forearms on ground.   Lift body off the ground until it forms a straight line from head to toe.  You will be resting on your forearms and toes.  Hold for as long as possible.

These are simple tips anyone can implement.  You can do these exercises at the office, before bed, in the morning, at the gym, or anywhere else at anytime.

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