by Christina Cimics

Created on: September 13, 2010

Your body’s core forms the foundation of all your movement. Without a strong core, you are more susceptible to poor posture, lower back pain and injury.

Learn how to strengthen your core, reduce back pain and have stronger abs with these simple exercises.

You will not need any equipment as the strength you use in holding a position along with the gravitational pull of your own weight will work out your core muscles. Since your core muscles lie deep inside your torso and pelvis; and are layered and overlapping, connecting to each other, core strengthening exercises will work out your entire body at once.

And the benefits of core strengthening exercises are profound for both men and women at all levels of fitness. The results are immediate and long lasting. Core strengthening exercises are an important component of fitness for everyone.

So, let’s get started!

Leg Press

Lie on the floor, knees bent and feet flat on the floor. Raise your right leg off the floor with your knee still bent until your leg forms a 90 degree angle. With your right hand, push against your knew while pulling your knee toward your hand with your abdominal muscles. Hold for 15 seconds and repeat with the left leg and hand.

Plank

Lie on the floor face down and lift your body up so you are on your elbows and toes only. Keep your body straight and rigid and hold this pose for 15 seconds and repeat.

Abdominal Crunches

Lie on your back and place your feet on wall so that your knees are at a 90 degree angle. Cross your arms on your chest. With your eyes fixed forward, use your abdominal muscles and lift your chest as far as you can off the floor. Hold for 3 seconds and release. Repeat at least 10 times and breathe deep throughout this exercise.

Butt Lifts

Lie on the floor, flat on your back. With palms down and hands resting on the floor, bend your knees so that your feet are flat on the floor also. Squeeze your gluteal muscles and your lower abdominal muscles and lift your hips off the floor. Return to the starting position and repeat 10-12 times.

There are many core strengthening exercises available to try. These are just a few of my personal favorites! As with any exercise, consult the advice of a trained professional before starting. And for best results, do your core strengthening exercises at least three times a week.

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