Hopefully you’ve been practicing your posture and balance exercises from the last two editions.
This week we are adding in core work. Core strength exercises work your abdominal muscles,
back muscles plus the muscles surrounding your pelvis. Strong core muscles make it easier to
participate in many physical activities with less chance of injury. Also having a strong core will
give you more power through your golf or tennis swing. Work up to holding each of these
positions for up to one minute. Repeat 3-5 times 3 to 4 times a week. If you have pre-existing
back conditions, osteoporosis, or other health concerns, please consult with your doctor before
doing this or any other exercise.
The Plank
Perform exercises on a carpeted floor or mat. Lie on your stomach. Bring your elbows under
and in line with your shoulders to form a right angle with your upper and lower arm. Draw your
abdominals in tightly and as you exhale roll up onto the balls of your feet, lifting your torso off
the ground. Make as straight of a line as possible as shown in the bottom photo. Hold
as long as possible or up to one minute, maintaining good form. Release and repeat up to 5
times.
The Bridge
Begin lying on your back, knees bent, feet and knees together, heels as close to your butt as
possible. Arms are extended at your side, palms up. Draw abdominal muscles in tightly, tighten
your gluts (butt muscles), exhale and raise your hips as high as possible forming a straight line
from your knees to your shoulders. Hold as long as your can or up to one minute. Release.
Repeat up to 5 times.
