Core exercises

Core Exercises.

Most of my clients forget to improve their core strength and stability, so here are some of the exercises that I suggest to my client to perform everyday for 10-15 minutes. You can also do this in front of the TV watching your favorite TV shows.

Planks:

Elbow Under shoulders with hands clasped or flat on the ground, the wider the hips are the easier it is, and watch for any hyperextension.

Dynamic Planks:

Walkups, Partner claps, extend one arm at one time or one leg, and walk legs out and in (Laterally)

For a client who can’t do planks at all:

I suggest the following:

1. Start with a quadruped stance- train core stabilization and back position

2. Advance to extending one arm at one time and one leg at a time

3. Advance to bird dog (opposite leg and arm) Keeping back stable and hips parallel)

4. Bird Dog lying on a physio ball

5. Strengthen core with other core/abs exercises in a prone position

Side Planks:

Important to stack elbow and shoulder, hip and ankles in one single line, bottom hand flat on floor 90 degrees to body, top hand to side or extended into air stacked over shoulder

Dynamic Side Plank:

1. Hand to upper ear and crunch down or extend hand and bring under body

2. T-Push ups.

Superman

Lie on the floor and lift chest off floor, engage the gluts and lift legs, important to keep head neutral and abs tight and limit ROM for the lower back.