Exercises for Targeted Areas
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      2. Exercises for Targeted Areas

      Core Exercises

      Have you ever had back pain? It's no fun, and it can make simple tasks like sitting or lifting something feel impossible. Did you know that strengthening your core can help reduce back pain, build balance and stability, and improve your posture?

      A strong core is the central link between the upper and lower body. It includes your abdominal muscles, back muscles, and gluteal muscles. Strengthening these muscles will help you do things like sit up straight without slouching, twist without falling over, and lift heavy objects without straining your back.

      If you want to build your core strength, consider trying the following core exercises:

      Exercise 1: Superman

      • Lay flat on your stomach with arms above your head just like you are Superman. You can place a folded towel under your hips to support your lower back.

      • Keep your head neutral looking down at the ground.

      • Lift both your arms and legs off the ground, hold for 5-10 seconds, and gradually lower back down.

      Exercise 2: Planks

      • Lay on your stomach and lift yourself up onto your forearms and your toes. If you need to modify, you can drop to your knees, or even do a standing wall plank by standing arms length away from the wall and taking one step back.

      • Align your head and neck with your back and keep your shoulders directly above your elbows.

      • For an added challenge, you can try raising your right leg for 5-10 seconds, then dropping your right leg and raising your left leg for 5-10 seconds.

      Exercise 3: Supine Toe Tap

      • Lay flat on your back with your hands resting by your side.

      • Lift your legs so that your knees are up in the air and bent at a 90-degree angle.

      • Tighten your core, and gradually lower your right leg down to tap your foot on the floor while keeping your left leg up at a 90-degree angle.

      • Gradually return your right leg up to the starting position, and switch so that your left foot is lowered to tap on the floor.

      • Repeat this exercise

      Exercise 4: Abdominal Twists

      • Stand with your feet hips distance apart with a slight bend in your knees.

      • Hold your arms out in front of your chest while holding a lightweight.

      • Proceed to twist your torso gradually to the right as far as comfortable.

      • Make sure the rotation comes from your core and not your shoulders or arms.

      • Pause for a moment, and then return to the starting position.

      • Repeat by twisting to your left side.

      • Continue to alternate sides.

      • This exercise can also be performed while sitting in a chair. To perform, make sure to sit upright in a chair with your feet flat on the floor.

      Aim to work in core exercises 2-3 times per week. Start with basic movements, then gradually and safely build up from there. Most importantly, always remember to check with your provider first before starting any new fitness regimen.