CORE STRENGTHENING EXERCISES - ChallengeWorks

1 CORE STRENGTHENING EXERCISES What is your core ? The core is a complex series of muscles that includes your hamstrings, glutes, quadriceps , hip flexors, adductors, lower back and abdominals. It is incorporated in almost every movement of the human body. Why strengthen it? Core muscles initiate movement and act as stabilizers for your joints. With a stronger core, you are likely to reduce or eliminate back pain, improve the quality of your day-to-day movement and reduce exercise-related muscle injury. The EXERCISES EXERCISES set out below have been designed to strengthen your core. Try them all, find which ones work best for you and which parts of your core need the most attention.

2 You will quickly discover that not all your core muscles are equally strong for example, you may have strong quads and abdominals but weak hamstrings and glutes. This imbalance could be causing you problems right now, or lead to problems down the track. Why these EXERCISES ? This exercise list is not exhaustive there are plenty of others. To select the optimal ones, I have drawn on my own exercise experience as well as knowledge of the muscular system that comes with 15 years as a massage therapy professional - 4 years of which was also spent teaching Pilates. Done in conjunction with the core stretching EXERCISES I sent you last year, you will create a strong, flexible, healthy core for an improved quality of living!

3 If you do these EXERCISES regularly, your core will strengthen immensely and you will go a long way towards building the right amount of core strength for improved, pain-free movement and/or muscle injury-free sport participation. Naturally, if you have any current injuries, consult your physiotherapist before beginning these EXERCISES . And if you have any questions, just let me know and I ll be happy to answer them! Happy core STRENGTHENING ! Michael Safro HANDS TO HEALTH MASSAGE (0425) 234 790 1) HIP BRIDGE Strengthens: Mainly lower back, also hamstrings and glutes Starting position: lying on your back, knees bent at just over 90 degrees , feet hip-width apart.

4 Raise your hips, squeezing your buttocks as you lift, aim for straight line knee to shoulder. Hold 3 x 10 seconds, building to 3 x 60 seconds Hint: The further away your feet are from your buttocks, the more you engage your hamstrings. 2) HAMSTRING RAISES Strengthens: Mainly hamstring, also some glute and lower back. Starting position: start in the dog position resting on both hands and both knees, torso straight, neck in neutral position. Raise your leg slowly, keeping a slight bend in the knee, just past the horizontal (as per diagram). Slowly return the leg to starting position. Repeat same leg. Having finished a set, change legs. Do 3 sets of 5 raises per leg, building to 3 sets of 20.

5 Hint: if you like, place a cushion under your knee. 3) OPPOSITE ARM-LEG LIFTS Strengthens: Mainly lower and middle back, also hamstrings. Starting position: face down, arms outstretched past your head. Slowly lift your left leg and right arm, then slowly bring them down again. Do 5 lifts, then change to right leg/left arm. Do 3 sets each side, building to 3 sets of 20 lifts. 4) SWIMMING KICK Strengthens: Lower back, also hamstrings and glutes Starting position: Lying on your stomach, head down, raise your legs off the floor around 10cm, kicking (like a freestyle kick) with your knees slightly bent. Make sure your knees don t touch the floor as you move your legs up and down.

6 3 sets of 5 kicks, building to 3 sets of 30. 5) BACK RAISES Strengthens: lower, middle and upper back fairly equally Starting position: on your stomach, head down, arms bent at elbows around 90 degrees. Raise your torso off the floor, facing downwards, keeping your neck in a neutral position. Move up and down slowly. 3 sets of 5, building to 3 sets of 20. 6) PRONE BENT KNEE LIFTS Strengthens: Mainly central glute muscles, some lower back Starting position: lying face down, knees together, bend one leg to 90 degrees at the knee. Raise your leg off the floor, sole of your foot directed upwards. Alternate legs each set. 3 sets of 5 per leg, building to 3 sets of 20.

7 7) CRAB RAISES Strengthens: side glute muscles Starting position: lying on your side, knees together and bent at 90 degrees, head down comfortably (place a pillow under your head if you like) Lift and then bring down the top knee as per diagram in a slow, controlled movement. 3 sets of 5 per side, building to 3 sets of 20. 8) KNEE LIFTS Strengthens: Mainly transverse (off-centre) abdominal muscles, also hip flexors Starting position: lying on your back, head down, knees straight, heels on the floor. Slowly bring right knee towards chest, then slowly straighten your right leg and put it down on the floor. Now slowly bring your left knee towards chest and slowly put it down.

8 Keep interchanging legs. Do 3 sets of 5 per leg, building to 3 sets of 20. Hint ensure movements are slow, aiming to make no noise as the heel touches the floor on the way down. Ensure the back of your head is on the floor, you can put your hands under your head for support. VARIATION Same thing but do the exercise while keeping heels 10cm off the floor. 9) KNEE MUSCLE STRENGTHENING Strengthens: VMOs knee stabiliser muscles Starting position: lying on your back or semi-reclining, rolled up towel or cushion under your knee, heel on the floor. Tighten your quad muscle. Raise your heel to straighten your leg, holding for 10 seconds, put leg down then change to other leg.

9 Do 3 sets of 10 seconds, building up to 3 sets of 30 seconds. VARIATION Same starting position but instead of holding for 10 seconds, straighten the leg, tighten your quad muscle and then put your leg down again. Do 10 repetitions per side, building to 30 repetitions. 10) LUNGES do not attempt if you have current knee problems Strengthens: Mainly quads, also glutes, front of hip and abdominals Starting position: standing upright. Bring your left foot forward, bending it to 90 degrees while bending your right knee to touch the floor. Looking straight ahead, stomach muscles tightened. Keep your back straight when lunging and when returning to standing position after lunge.

10 After the first lunge, change legs, moving forward. Do 5 lunges right and left, then return to your starting spot. Repeat 3 times. Build up to 3 sets of 10 lunges per leg. 11) PLANK Strengthens: Mainly abdominals, also hip flexors Starting positon: Support yourself on your toes and forearms as per diagram, knees straight. Ensure you are looking down, with your neck in a neutral position. IMPORTANT maintain a straight line from heel to head. Do not allow your pelvis to drop. 3 x 10 seconds, building to 3 x 90 seconds 12)ADDUCTOR SQUATS Adductors are groin muscles that connect deep into the pubic bone. They aid in thigh movement and, if not strong enough, can easily be injured by sports that require sharp direction changes Strengthens: Mainly adductors, also quads, glutes and hip flexors.