Core Strength Exercises

1.  The side raise

Muscles involved
Obliques, erector spinae, abdominals, gluteals, latissimus dorsi, quadratus lumborum.

Benefits
Strengthens most of the trunk muscles, making it a very effective exercise as part of a core strength routine.

Start position

• Lie on your side, legs extended in a straight line, with one arm beneath you and the other extended down your top leg;
• Bend your lower arm and place your forearm on the floor under your shoulder/rib area. Lean on this arm a little, ready to push up;
• Start with your hips ‘stacked’, i.e. with your top hip directly above the lower one.

Raise movement (see diagram below)

• Push up your hips until your body is raised in a straight line, as shown;
• Make sure your hips remain ‘stacked’ and don’t rotate forwards or backwards, bracing your abdominals and squeezing your gluteals to help you;
• Keep your head in a balanced position, leaning away from your shoulders as if you were standing upright;
• Aim for perfect posture and alignment while you are supporting your bodyweight through your arm;
• Hold this position at the top.

Return movement

• Smoothly and in controlled manner, return to the floor.

Training tips
Start by holding at the top for 10 seconds and repeat 10 times before changing sides. Build up to sets of 60-second holds, repeating 2-3 times to each side.

Beginner version
Start with your knees bent and your shoulders and knees in a straight line. Push your hips up and form the bridge from your knees to your elbow. Keep a straight body line position as above.

Advanced version
When you lift up your hips, also lift your top leg so that your feet are twelve inches apart. This increases the hip muscle activation.

2. Wheelbarrow walks

Muscles involved
Serratus anterior pectoralis major and minor, triceps, rotator cuff, deltoids, trapezius, abdominals and trunk extensors (core stabilization).

Benefits
Helps to stabilize the scapular and promotes general upper body conditioning and balance.

Start position
In standard push-up position with hands directly under the shoulders and approximately shoulder width apart.

Exercise action
A partner grasps the feet of the individual, who then makes small controlled steps with the hands. The individual moves in different directions including front to back, side to side, and carioca- type side shuffling.  

3. The windmill

Muscles involved
Gluteal and abdominal muscles

Benefits
This exercise teaches the gluteal muscles to support the back by controlling your hip angle, and trains the abdominals to both stabilize against and create rotational movement.

Exercise action
Lie on the ball on your stomach with either your feet on the floor for the easier exercise or to make it harder with your feet against a wall, the will need to be placed below the level of the hip to maintain a stable position.

Scoop your abdominals up towards your spine. In order to level your body, squeeze your gluteal muscles to straighten hip. Your initial attempt will probably involve trying to use the back muscles to pull your shoulders up; try to relax the back and focus on pulling from the gluteals. Now turn your upper trunk so that one hand touches the floor. Pull yourself back to the starting position by using the abdominals. Now tilt in the other direction.

Training tips
Repeat 10 times on each side for 3 sets.

4. Balance Challenge

Benefits
Develops primary muscle strength and co-ordination and promotes trunk core stability.

k-read@btconnect.com