3 Key Exercises you can do Anywhere Right Now to help build a Strong Core Foundation
Here are 3 key exercises you can do anywhere right now to help build a strong core foundation and low back endurance.
Always perform these exercises with a neutral spine to ensure proper form and safe alignment.
- McGill Curl up -Lie down on your back. Extend one leg and bend the knee of the other leg. Put your hands under the lower back to maintain the natural arch of your spine. Pull your head, shoulders and chest off the floor, as though they were all locked together. Lift them up as one unit. Keep your back in neutral position. Don’t tuck your chin or let your head tilt back. Hold for 10 seconds. Slowly lower yourself down. Do half of the repetitions with your left leg bent and half with your right leg bent. Do 2-3 sets of 10
- PLANK CROSSOVERS – Begin on the floor in push up position, place hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly bring your left knee towards your right elbow, hold briefly then return your foot back to the floor and bring your right knee towards your left elbow. Continue alternating left and right knee crossovers. If this is too challenging, simply hold your plank. Do 2 – 3 sets of 10-20 reps.
- PLANK HIP DROPS – Begin on the floor with your elbows on the ground, place your hands directly below shoulders, feet hip-width apart. Keeping elbows pointed back and as close to your sides as possible, slowly rotate and tap your left hip towards the ground. Return to centre and tap your right hip towards the ground. Continue alternating left and right hip drops. Do 2 -3 sets of 10-20.