I haven't posted as much as I'd like on fitness so I'm going to start regularly sharing some of my favorite fitness tips and exercises. Today, I would like to share some of my favorite core exercises to help you get in shape for the summer.
It is important to build up strength in your core to take pressure off your back. When your core is weak, it can lead to back pain and/or weakness. Remember to start slow and work up to more repetitions as you get stronger. Pushing too hard, too fast will increase your risk of injury.
1. Roll-Up
Keep your back straight and your legs straight in front of you. Roll through your spine until you're laying flat on the floor. Roll through your spine again to get back up to a seated position.
Repeat this exercise 10-20 times slowly
2. Ankle Touch
Place your feet hip width apart. Lift your shoulder blades off the floor and tuck your chin into your chest to avoid strain. Press your lower back into the floor and reach from side-to-side.
Repeat this exercise 10-20 times slowly
3. Leg Lifts
Place your hands under your glutes. Lift your legs, keeping them straight, and lower them as low as you can without arching your back too much.
Repeat this exercise 10-20 times slowly
4. Russian Twists
Sitting up, lower your upper body and hook your hands together. To make this exercise more difficult, raise your feet off the ground slightly. Twist side-to-side bringing your elbow toward the floor.
Repeat this exercise 10-20 times
5. Plank
Keep your body as straight as possible and hold. Try not to arch your back down or lift your butt up too high.
Hold for 20-60 seconds
There are many variations you can put together of these five exercises. You can do the most repetitions for only one set or do 5-10 reps of each then repeat for 2-4 sets. Whatever works for your body.
What are your favorite core exercises?
Until next time,
Amanda
コメント