5 Great Exercises To Strengthen Your Core

By fitstoppt 27 Jul, 2016 Advice, At Home, Back Pain, Core Strength, Exercise, Low Back Pain, Physical Therapy, Strength Training, Workout abs, at home, back, core, exercise, fitness, strength, workout

As physical therapists, one of the problems that we encounter most frequently is low back pain. Did you know that statistics show that 8 in 10 people will experience an episode of low back pain in their lifetime? 80%! If you haven’t had to deal with back pain yet in your life get ready – chances are it’s coming! But did you also know that there’s a lot you can do to prevent pain/help it feel better? Whether you have back pain right now or have had it in the past, strengthening your core is one of the most important steps you can take in resolving/preventing this problem. Today on the Fit Stop Blog, one of our back pain specialists, Jared Beckstrand, PT, DPT will be sharing 5 of the best exercises you can do to strengthen your core muscles. Keep reading for more! Whenever I think about the “core” I think about the muscles of your abdominal wall, your back, and even your hips. These muscles collectively make up the center of our bodies and the foundation upon which all other movements are generated. Whether your activity goals are completing a triathlon or simply being able to play with your kids/grandkids, having a strong, healthy core will not only improve performance and make things easier, but also help you avoid injury as well.

Here are 5 of my favorite exercises you can start doing right now to increase your core strength…

Air Squats

Squats are great for the hips and lower back. Try to keep your weight on your heels, your head up, and your shoulders back. (Recommend 3 sets of 10-15 reps)

2. Plank

Keep your back flat and make sure you engage your stomach muscles while holding the plank position. (Recommend 3 reps of 30-second holds)

3. Bird Dog

Down on all fours and extend your opposite arm/leg at the same time. Try not to let your hips roll throughout the motion (keep your back nice and flat) (Recommend 3 sets of 20 reps)

4. Side Plank

Great to work the obliques, but also kicks on numerous muscles that support your spine. Make sure you do them on both sides! (Recommend 3 reps of 30-second holds)

5. Bridge

Squeeze your butt and lift your hips up towards the ceiling. Hold 2-5 seconds and slowly lower yourself back down. (Recommend 3 sets of 10-15 reps)

Performing these 5 exercises regularly will strengthen your core and help you to avoid back pain. If, by chance, you found this post and are experiencing back pain, we would love to help you out! There’s so much that physical therapy can do to decrease pain, increase function, and improve your quality of life. Contact us at 1 of our 4 conveniently-located locations by clicking one of the clinic links below: