As San Diego’s Wellness Specialist, I am here to discuss my Top 5 Core strengthening exercises. As I shared in my previous blog, it is crucial to have a strong core in order to be proficient in activities which require balance and coordination. Additionally, having a highly functioning set of core muscles significantly contributes to preventing injuries. Here are my Top 5 Core Strengthening Exercises:
1.BRIDGING WITH ELEVATED KNEE EXTENSION:
-Start by lying down on your back on the floor or a mat with your knees bent and your feet on the floor, raise your hips as high as you can, keep your knees together, and lift one leg straight up to the sky while maintaining the height of your hips. Hold for 5-10 seconds while exhaling. Perform 5-10 repetitions.
2.SUPERMAN WITH OPPOSITE ARM EXTENSION/ LEG EXTENSION
-Start on the floor or a mat on your hands and knees (“crawling”position) and kick your leg straight behind you while simultaneously lifting your opposite arm straight out in front of your head with your head up (from your ankle to your wrist should resemble a straight line). Hold for 5-10 seconds while exhaling. Perform 5-10 repetitions
3. SINGLE LEG ROMANIAN “DEAD- LIFT”
-Start by standing on one leg with your knee bent, and your hand on your waist (same side), reach down with your opposite hand gently to a step stool and touch it (about 1-2 feet from the ground) while kicking your opposite leg behind you at the same time (similar to a “see-saw”or a pendulum). The motion should be smooth and controlled. Perform 5-10 repetitions on each leg.
4. “TURKISH GET-UP”
-Start by lying on the floor or a mat on your back with your arm straight up in the air, roll to the opposite side and prop up onto your elbow. Then swing your hips around so that you are in a seated position. Push yourself up to a 1/2 kneeling position. Lastly, stand straight up while maintaining the weight in the air towards the sky with your elbow locked. Perform in a smooth, controlled motion 5-10 repetitions on each side.
5. DIAGONAL PATTERN / "CRISS-CROSS" OPPOSITE REACHES
-Start with your feet shoulder width apart and reach with both arms as high and as far as you are able to your right. Then, bring your arms to the middle of your body (right below your chest) and pivot both feet to the opposite side. After pivoting your feet, reach with both arms to the outer part of your foot on the floor. Lastly, pivot your feet back to the starting position shoulder with apart as you bring your hands back to the middle of your body. Perform 5-10 repetitions on each side in a smooth and controlled manner without forcing the movement (due to a lack of flexibility).
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