After birthing three children, I find myself grappling with the daily consequences of a weakened core. From compromised balance to persistent lower back and hip pain, I’ve taken steps, including consulting with a specialist, to regain my strength and vitality.

Strengthening your core, scientifically referred to as the lumbo-pelvic-hip complex (LPHC), extends beyond mere aesthetics. It serves as the crucial link connecting your lower and upper body. 

A Side Effect of Modern Living

Living in a digital age, we are spending more time hunched over keyboards and looking down at screens. Because of that, poor posture and “tech neck” have become even more of a widespread issue. Try engaging in core-specific exercises that can be pivotal in strengthening the muscles that support your spine, reducing the risk of chronic back pain, and enhancing overall spinal alignment. These targeted exercises can offer benefits that extend beyond appearance. 

Whatever your reasons are for conditioning your core, it’s essential to understand the multitude of health benefits associated with it. While there are countless exercises to choose from, we’ll focus on simplicity in this article. The highlighted exercises require minimal or no equipment and can be performed anywhere.

Core Exercise Routines

For optimal results, aim for 10-15 repetitions per set, repeating each exercise for 2-3 sets with a 30-second rest in between. Modify the intensity and duration to suit your fitness level. Remember, the goal of these exercises are to gain better functionality rather than merely achieving visible abdominal muscles.

1. Plank:

• Lie on the stomach with the feet together and forearms on the ground
• Lift up onto the forearms with elbows tucked under the shoulders
• Engage abdominal muscles, brace, and squeeze the glute muscles
• Keep your body in a straight line from head to heels.
• Hold the position for 30 seconds to 1 minute.

2. Floor Bridge:

• Lie on the back with the knees bent at 90 with the feet flat on the ground and hip-width apart
• Place the arms out to the sides
• Engage abdominal muscles
• Lift hips up until the body is in a straight line and glutes contract.
• Hold the position for 30 seconds to 1 minute.
• Slowly lower the hips down to the floor.

3. Superman Exercise:

• Lie face down with arms and legs extended. The neck should be in a neutral position.
• Exhale and slowly lift arms, chest, and legs off the ground.
• The body should resemble a U-shape
• Hold the position, not your breath, for 5 seconds or for as long as comfortable
• Slowly lower the body back into a supine position 
• Incorporate these exercises into your routine, and over time, you’ll notice not just a visible change but a profound enhancement in your core strength. Remember, it’s about gaining functionality and ensuring a healthier lifestyle.

Tips:
Breathe deeply and rhythmically throughout the exercises.
Focus on quality over quantity.
Maintain good posture and form throughout the movements.
Listen to your body and take breaks if needed.

Resources and References

• https://blog.nasm.org/progressive-core-training
• https://www.healthline.com/health/core-strength-more-important-than-muscular-arms#core-muscles

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