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Feb 02
2019

Completing exercises for improving core strength is important to your health for many reasons. Core strength helps you do many physical activities. It also prevents lower back pain and improves mobility.

A weak core can lead to health issues including, a lack of endurance, increased injuries, and muscle injuries and fatigue. It can also lead to poor posture and put you at risk of lower back issues.

When it comes to building strength in your core, exercises will focus on strengthening your abdominal muscles, back muscles and muscles surrounding the pelvis.

Exercises For Improving Core Strength

Here are three exercises for improving core strength.

Superman

The aptly named superman helps to strengthen your core by strengthening the muscles in your lower back. To begin this exercise, lay on your stomach on the floor. You may roll up towels and put them under your hips and head for support.

Alternating the hands and legs, lift one at a time, taking three deep breaths and holding. Be sure to engage your abs during each lift. Start by raising your right arm off the floor, hold. Lower it then repeat on the left. Then, raise your right leg off the floor, hold. Lower it then repeat on the left.

Quadruped

For this exercise, your knees and hands will start on the ground. Your back, neck and head should be level, parallel to the floor.

Raise your left arm and right leg at the same time so that they are parallel to the floor. Take three deep breaths and hold. Then, alternate sides raising the right arm and the left leg at the same time so they are parallel to the floor. Take three deep breaths and hold.

This exercise helps to strengthen core muscles, especially in the back.

[Related article: How To Stay Motivated During Physical Therapy]

Side plank

The side plank helps to strengthen your core by strengthening the muscles along your sides.

To begin this exercise, lay on your right side, placing your right palm on the ground and stacking your left ankle on top of your right ankle. Lift your left hand and hips toward the ceiling. Be sure to engage your abs. Make sure that your shoulders, hips and knees are all in alignment. Take three deep breaths and hold, then release. Repeat on the opposite side.

Do each of these exercises in sets of five to begin. Depending on your progress, your physical therapist may want you to increase it to 10-15.

If you are experiencing lower back pain, depending on the cause, it is possible that your physical therapist will want to include exercises for improving core strength into your program.

For help with strengthening your core or ways to relieve lower back pain or other pain and issues,  contact us today.