Inner core muscles surround the spine, stomach, abdomen and pelvis. Strengthening these muscles is important as they support the spine during exercise and help with posture, balance and efficient movement.
Many pilates and swiss ball exercises also work the inner core. We’ve got a few quickies to help strengthen your centre area and make working out a bit easier!
Abdomen Contraction
This one’s great at the office. You might even already do it without realising as you hold your tummy in. Simply pull in your tummy and imagine pulling your belly button being pulled back towards your spine. Hold this for five to ten seconds while still breathing. This works the transverse abdominus and can be done anywhere, in any position.
The T
Improve balance while strengthening the inner core muscles. Stand on one leg with your back at 90 degrees flat to your straight supporting leg. Stretch arms out in front and one straight leg out back so you look like the letter T! Try to hold for 10 seconds while reaching arms out as far as you can leg stretched as far as it can the other way. Clasp hands together for better support and feel like a dancer!
Active Sitting
Get a swiss ball for the office or your home desk and sit on it instead of a chair. You don’t have to do it all day. Just half an hour of balancing your weight on the ball while keeping a straight back will work the inner core muscles fairly easily. Combine it with the abdomen contraction for extra strengthening.
Knelt T
This position is similar to The T but the supporting leg is bent with knee on the floor while the other leg is still stretched out. The back is still flat while the hand on the opposite arm to the supporting leg is placed on the ground for extra support. Hold for 10 seconds and switch.
Foot Grab
Lie flat on your stomach and lift your upper body up with arms straight down supporting you. Bend one knee and hold your foot towards the head, then switch hands, and then repeat with other leg. This stretches the core muscles while exercising other muscles. Easy!
Abdomen Contraction
Active Sitting
hold your foot towards the head, then switch hands, and then repeat with other leg. This stretches the core muscles while exercising other muscles. Easy!(390).jpg){kind=small}