NGF & Suzanne Krupskas Exercises for Everyone
 Get
to the Core
You may have heard the term - core. But what is the core when it comes
to exercise? The core encompasses the abdominals, the obliques (the
muscles on each side of the abs), the pelvic muscles, and the back muscles.
In essence, by strengthening the core, you're actually strengthening
all the stabilizing muscles that hold your trunk and torso together.
The results of strengthening your core will most probably lead into
fewer back injuries.
A professional tip to keep in mind: engage your stomach muscles (abs)
throughout the day. Engaging the abs actually means to feel as if you
are pulling your belly-button towards your spine. The more we engage the
abs the stronger the core will become. This simple movement can be done
in a sitting, standing, or lying down position.
Proper form is a must! The movement is actually a posterior pelvic tilt.
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1. |
Sitting Position:
Sit straight, preferably on a firm chair, feet flat on floor, (with
or without using the back of the chair), tighten your abs as you
pull (engage) your belly-button towards your spine - hold the position
for 5 seconds then release...repeat for 10 repetitions / can be
done throughout the day. GREAT exercise to do at your desk. |
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2. |
Stand Position:
Stand with your legs approximately hip width apart, knees slightly
bent, engage your abs as described above and hold position for 5
seconds - repeat for 10 repetitions / can be done throughout the
day - GREAT exercise to do while you are waiting on line (shopping,
etc.). |
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Lying on Back:
Knees are bent, or place a pillow under your knees, engage your
abs and hold the position for 5 seconds - repeat for 10 repetitions.
GREAT way to start and end your day!. |
 The
following are five various core exercises. Before starting any exercise
program - please consult with your physician first. If any of the exercises
are painful stop immediately.
If any of the exercises are too difficult - modify the movement and lessen
the amount of repetitions.
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1. |
Bridging:
Lie on your back, knees are bent, legs are hip width apart, head
and shoulders down, arms by your sides, raise your buttocks up 5-6
inches and then lower...repeat 20 times. |
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Modified Sit-Ups:
Lie on back, knees are bent, legs are hip width apart, place hands
behind head (more towards lower part of head - base of neck), elbows
are flared out, engage your abs as you raise your head and shoulders
up towards the ceiling, then as you lower your body all the way
down disengage the abs and repeat the sequence...20 times. |
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Sustained Long Sitting:
Sit up with your legs in front of you, legs are hip width apart,
knees slightly bent, fold your arms over your chest, lean your torso
back approximately 30-40 degrees, and hold that position for 10
seconds...repeat for 3 sets. Work your way up to a 20 second hold. |
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4. |
Oblique Modified Sit-Up:
Lie on your back, knees are bent, place your hands behind your head,
legs are hip width apart, raise your head and shoulders up as you
rotate your body towards the right so that your left elbow goes
towards your right hip - then go back to starting position - and
the repeat to the other side...alternate this movement ...20 times
for each side. |
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5. |
On Stomach Opposite Arm with Opposite Leg:
Lie on your stomach, place a pillow under your pelvis, raise your
arms up overhead, head is slightly off the floor, raise your right
arm simultaneously with your left leg (only 2-3 inches) then lower
then raise your left arm simulataneously with your right leg...repeat
for 10 repetitions / 2 sets. |
In summary, getting our core stronger is the essence in maximizing trunk
and torso stability. We'll ultimately feel more upright - more elongated.
What a better way to start the new year!
Happy and healthy 2008 everyone!
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