Core Strengthening Workout

This is a good series of exercises to help strengthen your core muscles for improved stabilization, balance and back protection. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM.

1

trunk rotations - seated

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1. Sit on the ground with legs straight. 2. Cross right leg over left, bending the knee and placing the right foot on the ground to the outside of the left knee 3. Twist trunk to right placing the lef...

2

Curl UP

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3

Plank

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4

glute activation - prone

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1. Lie facedown on the ground with your legs straight out behind you. 2. Contract both of your glutes. 3. Relax and return to the starting position. 4. Continue for the remainder of the set. Be sure ...

5

glute bridge

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1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Hold for ...

6

glute bridge - 1 leg

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1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Bend your knee on one side, bring it toward your chest, and hold it there. 3. Fire (squeeze) your glute to lift you...

7

Alternating Superman

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8

quad/hip flexor stretch - half kneeling

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1. Place one foot flat on the ground in front of you with your opposite knee on a soft pad or mat behind you. Rest the hand of your opposite arm on your forward knee. 2. Lean your torso slightly forwa...