Try This: A 5-Minute Routine to Improve Core Stability
Think about the term “core exercise.” Do crunches and planks come to mind?
While these exercises may be useful and sometimes even hurtful,, there are tons of other movements you can do that will help build strength, endurance, and coordination of your core muscles.
And yes, it really is that important to improve core function. Having a healthy core unit protects your spine, improves your balance, prevents or reduces the risk of problems like back pain and pelvic floor dysfunction, and can even improve your breathing!
Here’s a simple 5-minute routine to improve core stability right from the comfort of home:
1. Alternating Superman
Lie on your stomach with your forehead resting on the floor, your arms stretched out ahead of you (palms facing each other), and your legs stretched out behind you.
Raise one arm and the opposite leg a few inches off the floor, keeping your elbow and knee straight. Make sure your lower back doesn’t arch. Lower and repeat with the other arm and leg. Repeat for one minute.
2. Supine Pelvic Tilt
Lie on your back with your knees bent and feet flat on the floor. Press your lower back into the floor and tip your pelvis backward (the bony points at the front of your hips should tilt toward your head). Slowly return to the starting position. Repeat for one minute.
3. Supine Bridge
Lie on your back with your knees bent and feet flat on the floor. Gently bring your belly button toward your spine, then press through your heels and lift your buttocks into the air. Hold for one count, then lower back down. Repeat for one minute.
4. Supine March
Lie on your back with your knees bent and feet flat on the floor. Lift one foot a couple inches off the ground while keeping the knee bent. Hold for one count, then lower your foot back to the floor. Do the same thing on the other side, then repeat for one minute.
Be sure to keep breathing and keep your low back flat against the floor the whole time!
5. Bird Dog
Get on all fours, with your knees under your hips and your hands under your shoulders. You neck and spine should be in a straight line.
Gently bring your belly button toward your spine, then slowly lift one arm and the opposite leg at the same time, until they’re parallel to the floor. Hold for a count, then slowly lower. Repeat on the other side. Repeat for one minute.
Give it a go and let me know how it goes!