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On a weekly basis at least, I encounter ladies with back pain. We’ve all had it from time-to-time but some certainly seem to deal with it more than others. If you suffer from back pain, chances are you’ve been told that you need to strengthen your core. Studies into the causes of back pain have identified weak musculature of the low back and ‘core’ as a common factor in many cases of chronic back pain.
But the exercises contained in this article aren’t just for those with back pain. We all need to understand how to safely strengthen our core. If we don’t, we can end up accidentally hurting ourselves and then it becomes a vicious cycle.
The core refers to all of the muscles in your torso, including the abs, obliques and glutes. It’s incredibly important for these muscles to be strong, no matter what stage of life you’re in. Here are 9 exercises you can try for safely strengthening your core.
Understanding how to engage your TVA muscle is important for *any* abdominal exercise performed on your back. From a lying down position with bent knees, tilt your pelvis up toward your head which will press your lower back into the floor. For any ab exercise performed on your back, your lower back should remain firmly pressed down at all times. If you can get a hand under your low back, your TVA is not engaged enough for the exercise and you need to reposition until your back is in contact with the mat.
This exercise is a great test for keeping your lower back pressed down. Begin with your knees over your hips (not pulled in to your chest). While keeping the low back firmly pressed down, lower one foot to the floor and then the other. Progress up to lowering both together. 10 together or 5 each leg.
Pressing the low back down, extend one leg and the opposite arm. Hold and breathe. Try to hold for 30 seconds and work your way up to 60 seconds per side.
From hands and knees, lift your chest up out out of your shoulders and hold belly to spine. Extend opposite arm and leg, reaching long. Progress to holding on the same side and bringing the elbow to knee. 20 reps or 10 each side.
Begin with your elbow under your shoulder and your legs in a straight line from shoulders to toes. Bend the bottom knee. Lift the hips and lower almost to the floor but not quite. Progress to straightening both legs. I always tell my clients to visualize there’s a yoga strap under their ribs lifting them up – it helps! 15 each side.
Walk your feet in close to your hips. Keeping your heels pressed down, lift and lower both hips. Come down almost to the floor but not quite. Keep the knees aligned over ankles. Progress to single leg hip bridge. 20 reps or 10 each leg.
Balance on one leg and extend forward, aiming for a flat position. Reach through fingers and toes, holding belly to spine. As you come back to the starting position, try not to put the foot down. 10 each side.
Hold a weight at your shoulder and balance on one leg. Twist the upper body and knee in opposite directions while balancing. Try not to tap the toe down. 10 each side.
Standing with your feet together, hold a weight in your hand and bend to the side as far as you can, then hinge back up. Don’t lean forward – only bend to the side. 20 each side.
Enjoy getting strong in a safe way! Send me any questions at whitney@girlpoweraustin.com.