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Are you sitting for more than 5 hours a day? It could be taking years off your life. The key? A stronger core. Here are 5 Simple Exercises I do at home to strengthen my core, support my lower back, and optimize my health: (Videos of each inlcluded)
1. Russian Twists: My all time favourite. Cues: • Sit on the floor, knees bent and feet flat. • Lean back slightly to engage core. • Keep back straight. • Keep core engaged throughout. • Rotate torso to one side, bringing arms (or weight) to the side of hip. Progressions: Beginner - No weight and legs on ground Intermediate - Feet off the ground Advanced: Use a weight
2. Side Planks: The side plank is an excellent core stabilization exercise that targets the obliques, shoulders, and hips. Cues: • Lie on your side. • Legs extended straight and stacked on top of each other. • Position elbow directly under shoulder to form a strong base. • Press through forearm and the edge of bottom foot to lift hips off the ground. • Brace abs as if someone is about to poke your stomach. Progressions: Beginner - Side plank (go to bent knee if needed) Intermediate - Side Plank Legs Raises Advanced: Side Plank Crunches
3. Double Leg Lowers: An advanced core exercise that targets the lower abdominals and improves pelvic stability. Cues: • Lie on back with arms extended by your sides • Lift both legs straight up toward the ceiling, keeping knees slightly soft (not locked). • Engage core by bracing abs and pressing lower back into the mat. • Slowly lower both legs together toward the floor, keeping them straight. • Move only as far as you can without your lower back lifting off the mat or arching. Progressions: Beginner - Bend knees slightly or perform single-leg lowers Advanced - Add ankle weights or perform with your arms extended overhead
4. Forearm Plank: The golden core-strengthening exercise that targets almost every muscle in your body. Cues: • Start on forearms and knees with elbows directly under your shoulders. • Extend legs back, keeping feet hip-width apart. • Form a straight line from head to heels. • Keep hips level, not sagging or too high. Beginner - Forearm plank on knees Advanced - Add weight or perform legs lifts
There you go. 4 of my favorite ab exericses to strengthen your core, support your back, and optimize your health. 1. Russian Twists 2. Side Planks 3. Double Leg Lowers 4. Forearm plank Give these a go and look after that back. PS.
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