Strengthening your core is crucial because it enhances balance, improves posture, supports lower back and reduces the risk of injuries, helps you maintain overall fitness and stability in daily activities.

Through targeted exercises, you can strengthen your core, boost stability, enhance posture and improve overall physical performance.

Exercises to Strengthen Your Core by Physio Medicare

1. Planks

Planks are a simple yet effective exercise that targets the entire core. To do a plank:
• Lie face down on the ground.
• Push yourself up onto your elbows and toes, keeping your back and legs straight.
• Hold this position for 20 to 60 seconds, maintaining a tight core and pulled-in belly button.

2. Bridges

Bridges target the lower back and abdominal muscles, which are crucial for core strength.
• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Lift your hips towards the ceiling, squeezing your glutes and engaging your core. Don’t let your knees fall apart.
• Hold at the top for a few seconds, then slowly lower your hips back to the floor.
• Repeat 10-15 times for 2-3 sets.

3. Bicycle Crunches

This exercise is excellent for the obliques and the entire abdominal region.
• Lie flat on your back with your hands behind your head and legs lifted in a 90-degree position.
• Twist the upper torso to bring the elbow towards the opposite knee while straightening the other knee.
• Switch sides, bringing your left elbow towards your right knee.
• Alternate sides in a pedaling motion for 20-30 repetitions.

4. Russian Twists

The Russian twist is a popular exercise to enhance rotational strength and stability.
• Sit on the floor with your knees bent and feet flat.
• Lean back slightly and lift your feet just off the floor. Make sure to maintain a straight spine.
• Hold a medicine ball or weight in front of you and twist your torso to the right, then to the left, engaging your core throughout the movement.
• Continue for 15-20 repetitions on each side.

5. Leg Raises

Leg raises help strengthen the lower abs and improve the flexibility of the hip flexors.
• Lie flat on your back with your legs straight.
• Slowly raise your legs to a 90-degree angle, keeping them straight and your core engaged.
• Slowly lower your legs back down without letting them touch the floor.
• Repeat 10-15 times.

These exercises are recommended for individuals without any pre existing conditions that could be worsened by physical activity. If you experience any pain or discomfort while performing these exercises, please stop immediately and consult with a physiotherapist or doctor. If you are in pain, you should only perform these exercises under the supervision of a physiotherapist.

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Visit us: No.4, Peter’s Lane, Dehiwala.

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