CORE EXERCISES

Getting ready to hit the slopes, the ice skating rink, ski cross country or perhaps some snow shoe hiking? Get ready by improving your core muscles with these exercises.

Drawing in maneuver: Assume a 4 point stance on hands and knees keeping spine straight from head to glutes. Draw the lower abdomen up and in while breathing naturally. When performed correctly, the lower abdomen will elevate before the upper portion. The spine should remain straight at all times. Do not roll the spine into an arch. You can raise your leg up, and out to the side (as in the B) to include some glute and thigh work, to help engage and strengthen those muscles as well.

Step by step instructions: Place a mini-band just above your knees. Get down on your hands and knees with your palms flat on the floor. (A) Engage your abs, and slowly raise your left leg up to the side until it is inline with the hip. (B)

Floor Bridge: Begin by lying flat in the floor, on your back with your knees bent, feet flat, toes pointing straight ahead and arms by your sides. Draw your navel towards your spine and squeeze your gluts. Lift your hips off the ground while keeping your navel down in and your glutes tight until you form a straight line between your knees and shoulders. Hold for 5-10 seconds and slowly return to the floor momentarily then repeat.

Pilates woman shoulder bridge exercise workout at gym indoor

Of course, when beginning any exercise regime, check with your physician first.

 

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