core

exercises

The abdominal draw

1. Lie on your back with your knees bent. (You can also do this while sitting up straight.) Inhale.
2. Exhale to pull your stomach in, imagining bringing your belly button to your spine. You should still be able to breathe but may feel the muscles around your abdomen and sides tighten. Your back shouldn’t move — make sure it isn’t arched or pushed into the floor.
3. Hold for 5–10 seconds. Relax. Repeat.

Plank

1. Start in a pushup position on your hands and toes. If this is too difficult, you can lower to your knees.

2. Draw your abdomen toward your spine and keep your buttocks in line with your body. You should feel all the muscles in your abdomen working.

3. Hold this position for 20–60 seconds.

   • Video:

Dead Bug

• Description: Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees. Lower your right arm and left leg towards the floor while keeping your back flat. Return to the starting position and repeat on the other side.
• Video:

Reverse Crunch

• Description: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and bring your knees towards your chest.
• Video:

Glute Bridge

• Description: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes and hold for a few seconds before lowering back down.
• Video:

Side Plank

• Description: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground to form a straight line from head to feet. Hold this position.
• Video:

The bird dog

1. Start on your hands and knees, as if you’re a table. Maintain a neutral spine.
2. Reach one arm out in front of you so it’s even with your head and torso.
3. Extend the opposite leg behind you, in line with your torso and arm. Make sure to keep your hips facing down toward the floor, rather than turned out toward the side. You should feel the muscles in your abdomen and back working.
4. Hold for 5 seconds, then repeat with the opposite arm and leg.

sources

https://www.healthline.com/nutrition/how-to-engage-your-core#exercises