A strong core is essential for balance and stability. Lack of strength increases the possibility of injury.
Last week, we looked at reverse curls, bicycle curls and hip curls – all great exercises to strengthen the core and improve power and movement. This week, try adding some new exercises to your core routine.
This isometric (static) exercise—meaning the body stays in one position for the entirety of the exercise. It requires no equipment and can be performed just about anywhere. Hold your bodyweight in the plank position for 1-2 minutes. If you prefer a lower-intensity option, try doing the plank exercise on your knees instead of your toes.
Swiss ball exercises
The instability of the ball means that exercising on it requires the tensing of the core and abdominal muscle groups. This in time will accelerate the development of the deep core muscles allowing the body to transfer immediate forces away from the joints and reducing the risk of injury.
To improve your core while you go about your daily life, try swapping your regular chair for a Swiss ball.
Kneeling leg raise
Kneel on your hands and knees. Distribute your weight evenly through the palms of your hands and your legs.
Engage your core and lift your left leg so that it raises to be in line with your torso. You can choose to keep your knee bent or straighten your leg. Lower your leg back to the floor, making sure that your movements are controlled. Repeat 10 times on each side.