We could all use a stronger core. As a doctor of physical therapy many of the problems I treat are resolved with increased core strength.
THICK EXERCISE MAT:
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3 WORST AB EXERCISES FOR LOW BACK PAIN, AND WHAT TO DO INSTEAD:
https://youtu.be/8vr2A4MBAMYThese are the 5 exercises I recommend most often to people with weak cores and the results are pretty incredible! Try doing these everyday to get stronger and more healthy.
You can also see the whole post on my website at:
https://tone-and-tighten.com/2018/03/the-best-core-exercises-for-strength.htmlA strong core is vital for overall fitness and pain-free movement. Check out these 5 core exercises everyone should be doing for improved posture, better stability, and less back pain. Not only will you tone your abs and slim your stomach, core exercises will also help you with day-to-day activities.
5 Core Exercises Everyone Should Be Doing
Plank
Bridges
Side Plank
Bird Dogs
Hip Abduction
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
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As a doctor of physical therapy, low back pain is the most common condition that I treat in my clinic.
It never ceases to amaze me how many of these patients would never have even become patients had they followed this one simple rule – you need to be doing some sort of simple core training most days of the week
Keeping a strong, healthy core (your abs, your sides, your lower back, and your hips) is essential not only to pain-free movement, but everyday functional movements as well.
Today I wanted to share with you five of my favorite exercises that I feel everyone should be doing to maintain a strong and healthy core.
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BENEFITS OF HAVING A STRONG CORE
There should be more motivation to doing core workouts than just having a 6 pack or flat belly. If you strengthen your core with regular core exercises, you will build a strong body that will benefit you for life
Pretty much any movement uses our core strength like walking, sitting, exercising, etc. If you have a strong core, it will be easier to do many activities like swinging a baseball bat to reaching up to the top shelf of the grocery store to bending down to tie your shoes.
Your core helps stabilize your entire body- it is where your center of gravity is focused. A strong core will bring better posture, less lower back pain, and more overall stability.
1. Plank
Research has proven that planking actually activates more of your abdominal muscles more effectively than most other ab/core exercises out there.
- 3 x 30-second holds for beginners; 3 x 60-second holds for advanced
2. Bridging
Terrific at-home exercise for your back and butt. Great for functional strength; the booty pop is an added bonus.
- 3 sets of 10 for beginners; 3 sets of 20 for advanced (or single leg bridges)
3. Side plank
Side planks are a great exercise to activate and strengthen many of the spine stabilizers in your lower back.
- 3 x 30-second holds each side for beginners; 3 x 60-second holds each side for advanced
4. Bird dogs
Don't let looks deceive you, many people find this one surprisingly difficult. Balance is key in stabilizing as you lift opposite arm and leg while maintaining a flat, neutral back.
- 3 sets of 10 for beginners; 3 sets of 20 for advanced
5. Hip abduction
In my clinic I referred to this one as "Jane Fonda" (did you ever see her workout videos?). It's amazing how weak people can get in their lateral hip muscles. This weakness comes on primarily because we rarely perform any motions laterally in our everyday life. Keeping these muscles strong goes a long way in helping knee pain, hip pain, and back pain.
- 3 sets of 10 on each side for beginners; 3 sets of 20 on each side for advanced
There they are - five of my favorite core strengthening exercises that I feel people should be doing most days of the week.
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