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Prevea Health

Core Strengthening Exercises

 
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The core is the bridge of muscles between your upper and lower body; left and right sides. It helps correctly position your body in order to transfer power between your legs and upper body to produce an efficient motion. If there are any problems during the transfer of power, your chance of injury increases. A well-functioning core protects your spine, hips, knees and ankles and creates a fluent and efficient movement.

Try these exercises to help strengthen your core:



Plank Lift knees off the floor so you are balancing on your toes and elbows.Planks Lie face down and rest your forearms on the floor.Planks

  1. Lie face down and rest your forearms on the floor.
  2. Lift knees off the floor so you are balancing on your toes and elbows.
  3. Keeping abdominal muscles tight and body in a straight line, parallel to the floor. Hold this position for 15 seconds.
  4. Slowly lower yourself to start position.



Side plank Lift body off the ground and balance on one forearm and the side of one foot.Side Plank Lie on your side and stack legs one on top of the other.Side Plank

  1. Lie on your side and stack legs one on top of the other.
  2. Lift body off the ground and balance on one forearm and the side of one foot.
  3. Keeping abdominal muscles tight and shoulders relaxed. Hold this position for 15 seconds.
  4. Repeat on opposite side.
  5. Slowly lower yourself to start position.
  6. For an added challenge, lift outer leg up toward ceiling.



Bridge Raise your pelvis off the ground until your body forms a straight line from your shoulder to your knees while squeezing your buttocks.Bridge Lie on your back with knees bent and feet flat on the ground.Bridge

  1. Lie on your back with knees bent and feet flat on the ground.
  2. Raise your pelvis off the ground until your body forms a straight line from your shoulder to your knees while squeezing your buttocks.
  3. Hold this position for 5-10 seconds.
  4. Slowly lower yourself to start position.
  5. Repeat.



Reverse crunch Using your abdominal muscles and hip flexors, slowly raise feet off the ground, keeping a 90 degree angle in your knees.Reverse Crunch Lie on your back with knees bent at a 90 degree angle and feet shoulder width apart. Extend your arms toward your feet.Reverse Crunch

  1. Lie on your back with knees bent at a 90 degree angle and feet shoulder width apart. Extend your arms toward your feet.
  2. Using your abdominal muscles and hip flexors, slowly raise feet off the ground, keeping a 90 degree angle in your knees. Lift until hips come off the ground. This should not be a rolling movement, but a lifting movement.
  3. Hold this position for 2 seconds.
  4. Slowly lower feet back to the floor.
  5. Repeat.



Twist Alternate twisting from right to left, bringing the ball or plate down toward the hips during each repetition.Twist

  1. Start in a seated position, with knees bent and feet raised off of the floor.
  2. Keep back straight and shoulders pulled back; hold a medicine ball or a weight plate out from the chest.
  3. Alternate twisting from right to left, bringing the ball or plate down toward the hips during each repetition. Keep the ball in front of the chest throughout the movement
  4. To modify: Repeat the exercise from a standing position. Standing with ankles, knees and hips slightly bent and trunk stabilized will simulate many sport-specific movements.
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