Fitness Basics #3: Core

Posted on Posted in Exercises

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



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.

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