Our core is made up of a group of muscles that run down the center of our body – is the epicenter of balance and strength for virtually everything we do. Examples of these muscles include the abdominal muscles, back muscles, and the pelvis. The core muscles work together to assist the body in maintaining balance and strength.
A strong core is of great importance for our overall health. In case that you are facing any form of pain in your back, you should consider working towards strengthening of your core. This helps to enhance posture, which prevents back-related injuries, pain and other types of aches. Below are 4 low-impact exercises you can start at home to strengthen your back and core.
Begin this movement by kneeling with your hands on the floor placed under your shoulders and your knees directly under the hips. Then, tighten your core muscles, gently raise your right arm and extend it to a forward direction. Next, gently raise your left leg and extend it outward, with your toes pointing in a downward direction. Maintain this position for 10 seconds and gently return to the starting position. Repeat this exercise three times on each side.
This simple exercise helps to strengthen the muscles of the core, lower back and buttocks. Sit back on your knees and put your hands flat on the floor on both sides. With your pelvis rotated and the tailbone down, tighten your core muscles and push your lower back to the floor. While holding this position, gently raise the middle part of your body off the floor, making use of your legs, arms, and shoulders. Maintain an elevated position for 10 seconds and gently return into the starting position, relaxing the muscles of the body. Repeat five times.
Abdominal Chair Crunch:
While lying on your back with your legs comfortably resting on a chair, put your fingers gently behind your head and lift your chin up to the ceiling. Then, tighten your abdominal muscles and use these muscles to gently raise your shoulders from the floor – this will cause your stomach to crunch together and contract the core muscles. Gently lower your back to the starting position. Do three sets of 10 reps each.
One of the best exercises to strengthen your core and lower back muscles is the plank hold. Lying in a prone position (face down on the floor), push your toes to the ground and put your elbows on the floor on each side of your body. Tighten your abdominal muscles firmly and lift up your body off the ground gently. Remember to keep your core muscles tight at all times and the bottom raised as high as your shoulders to avoid tension at the lower back. Hold this position for 10 seconds and gently lower back to the starting position. Repeat five times.