5 core strengthening exercises to try at home
Working on your core muscles isn’t only beneficial for reducing that muffin top, it’s also linked with improving coordination and balance.
Strengthen the 29 muscles of your core, including your stomach, back and pelvis, with these five easy exercises at home.
Core exercise 1: The bridge
The focus: Lower back, abdominals and buttocks.
How to: Lie on your back with knees bent and feet flat on the floor. With steady breaths, raise your hips until your body forms a straight line from your stomach to your knees.
Core exercise 2: The bicycle
The focus: Develop coordination.
How to: Lie on your back with your hands folded behind your head. Bend your knees and lift your feet, so your calves are parallel to the floor. Clench your abdominal muscles, while bringing one knee forward towards your head and one leg outstretched towards the floor. As you do this, take your elbow to touch the opposite knee that’s bent near your face. Repeat.
Core exercise 3: Side bends
The focus: Oblique muscles.
How to: Sit on a chair with your feet flat on the floor. Place one hand behind your head and the other arm outstretched to one side. Lean over to the side as if reaching towards your feet. Try to avoid letting your chest fall forward.
Core exercise 4: Leg lifts
The focus: Lower abdominal muscles and pelvis.
How to: Lie on your back with legs outstretched. Raise one leg about 10 cm off the floor and tense your abdominal muscles. Hold the position for the count of three and repeat with the other leg.
Core exercise 5: The baby
The focus: Lower back.
How to: Lie face down on your stomach and stretch out your arms in front of you. Raise your head slightly, and lift your right arm and left leg about 10 cm off the floor, so you feel your muscles tense. Hold for five seconds and repeat with the other arm and leg combination.
Related links:
Fast moves to slow down ageing
This one thing could be holding you back in your meditation
How to improve your memory as you age