Back to Basics: Core strength
Every week I teach a 45 minute core class. The class is packed with people of all ages and fitness levels. When I refer to the core, I am addressing the muscles of the front body, abdominals and the muscles of the back body, including the glutes.
A strong core reduces back pain, muscle fatigue and enhances proper posture.
— Practice these poses everyday or every other day for maximum benefits.
— Remember to breathe deeply in each pose, in and out through the nose.
— Hold each pose for five to ten breaths depending on your fitness level.
— Remember that you should never experience pain, slight discomfort is acceptable.
Please feel free to e-mail me at [email protected] and I will personally answer all your inquiries.
Spinal rotation for the oblique abdominals and lumbar spine
Begin with your legs on the ball, arms perpendicular to your body. Inhale as you roll the ball to the left, exhale as you return to the starting position. Focus on activating the obliques. Do not use momentum to move the ball. Switch sides and repeat 10 times on each side.
Core crunches with the ball
Inhale deeply and on your exhalation bring your knees towards your chest. If you want to make this more challenging add the upper body crunch. Keep your elbows in your peripheral vision, hands continue to support your head.
Repeat 20 times.
Prone core crunches
Place the ball under your knees, hands placed directly under your shoulders.
Roll your shoulders away from your ears, stabilizing your shoulder blades. Pull your navel towards your spine. On your exhalation, pull your knees in while your maintain a parallel position to the floor. Repeat 10 times, rest and repeat three times.
Hold a weighted ball between your hands. On your inhalation roll the body down, creating a “c” like position in the lumbar. When your lowest rib touches the floor, roll back up on your exhalation. Repeat 20 times.
Glute and back strengthener
Begin with the ball placed slightly above the hip. Stretch your body over the ball and then extend your arms. Stabilize your shoulders and allow your legs / toes to touch the floor. Inhale as you pull your navel in and on your exhalation lift the legs off the floor.
Hold for three breaths and repeat five times. Stretch again!