How can I strengthen my core?
I just moved and hurt my back lifting boxes. How can I strengthen my core to prevent this in the future?
What we commonly refer toas our “core” is made up of several muscle groups that include the abdominals, back, hips and buttocks. These muscles play an important role in stabilizing our lower back and, in doing so, assist with balance and posture. A strong core also enables us to safely perform physical activities that require bending and lifting, which relates specifically to your question. Due to inactivity or injury, the muscles and ligaments surrounding our spine can weaken with age, which in turn can make movements like twisting, lifting and bending more difficult. It is important for everyone, particularly as we get older, to maintain a strongcore.
The following exercises will strengthen your core. Select two or three that you feel most comfortable with, perform them every other day for a couple of weeks, and then daily as you get stronger. As always, you should check with your physician before starting a new exercise program, particularly if you have not exercised in a while or have ongoing health issues.
If you haven’t exercised recently, begin with the less challenging choices. Your present level of strength and fitness will dictate which exercises are most appropriate for you. If your back still hurts, wait until you’ve recovered to begin. You may also want to consult with a personal trainer or physical therapist, to determine the optimal number of reps and sets that match your present fitness level and longterm goals.
Be sure to undergo a brief warm-up prior to exercising. A few minutes of stationary cycling and/or jogging in place will warm the muscles and get the blood flowing.
Bridge
The bridge is a good starting point for most people. Assuming the “bridge” pose activates your glutes — muscles that make up the region commonly known as the buttocks — to lift your hips, which serves to strengthen your core while also toning your butt and thighs.
• Lie on your back with knees bent and feet planted flaton the floor at hip width.
• Place hands at your sides, palms down.
• Begin the pose by tightening your core and glutes. You can do so by inhaling and sucking in your stomach-toward your spine.
• Hold those muscles tight in that position for a few seconds while you raise your hips until your knees are in line-with your shoulders.
• Hold the bridge position for 10 to 30 seconds, relax, andthen repeat a few times.
Plank
The basic plank is a fullbody exercise that targets thecore but also strengthens your arms, shoulders, back, glutes and legs. Assume a pushup position with back straight and elbows bent, forearms flat on the floor, supporting your weight on your toes and forearms. This isthe “plank position.”
• Maintain the plank position for 10 to 30 seconds (or longer), depending on your level-of fitness. This pose will utilize all the core muscles.
• Lower your body (knees to the floor), rest for a few seconds, and repeat. Perform-multiple sets.
Bicycle maneuver
A study commissioned by the American Council on Exercise (ACE) rated the bicycle maneuver the most effective exercise for strengthening the midsection. Lie flat with your lower back pressed to the floor.
• Place your hands behind or beside your head, raise your knees to about a 45-degree angle, and slowly move your legs in a circular, bicycle-pedaling type movement.
• As you pedal, touch your left elbow to your right knee, then right elbow to left knee.
Opposite arm and leg raise (the ‘bird dog’)
The opposite arm and leg raise utilizes both your abdominal and back muscles, so it’s an ideal corestrengthening move. It also challenges your coordination, balance and stability.
• Kneel on all fours, with your head and spine neutral.
• Extend your left leg off the floor behind you while reaching out in front of you withyour right arm.
• While keeping your hips and shoulders squared, try to bring that leg and arm parallel to the floor. Hold for 10 to 15 seconds if you can, then return to the starting position.
• Repeat the exercise with yourright leg and left arm.
• Perform several repetitions of the exercise on both sides.