Strong to the core in 6 easy moves
Keep your mid-section fit
There are literally hundreds of variations when it comes to core strengthening exercises. The following six are for beginners, and a great place to start.
As with all exercise, only do what is comfortable for you and stop if you experience any discomfort or pain . Check with your GP if you have any concerns.
1 Pelvic lift
Lie on your back with knees bent, feet flat on the floor hip-width apart andknee a comfortable distance from your backside. Place your hands by yourarsmidanedsleg with palms facing down. Inhale. Exhale as you engage your pelvic floor
re to the floor, opposite) and lift your hips upwards. Squeeze your buttocks together, keep knees upright and ensure your hips remain level. Hold this position up to 10 seconds while continuing to breathe. Slowly lower your hips and release your pelvic floor. Do 10 repetitions.
Targets your bum, thighs and abdominal muscles.
2 Arm and leg extension
Kneel on the floor on all fours, hands directly under your shoulders, hips over knees. Stretch out
right arm to shoulder height and simultaneously extend your left leg, using your opposite hand and knee for support. Struggling with balance? Start by doing just arms then just legs until you get used to the action. If you have knee problems, tlergyrathise same exercise but lying on your back Optional extra: perform a crunch by bring your elbow and knee to meet in (or near) the centre. Do 10 reps then swap sides and repeat.
Great for your shoulders, abs, hamstrings and bum.
3 Clam shell
Lay on yoursideways left side with legs bent at a 45° angle and hips stacked (on top of each other). Rest your head on your left arm, steady yourself with your top arm, tummy tight. With your feet touching, raise your right knee as high as you can without rotating your hips or pelvis, hold for a count of 3, then slowly return your leg to the starting position. Repeat the move 15 times, then swap sides and repeat.
Strengthens hips, bum and pelvis. It can also help ease lower back strain.