Easy Exercises to Shore Up Your Core

Incorporating a few uncomplicated exercises into your daily routine can prove instrumental in fortifying your midsection. Contrary to common belief that core exercises predominantly focus on the abdominal region, it’s essential to recognize that the core encompasses a broader set of muscles, including those in the back, sides, pelvis, hips, and buttocks.

According to insights from Eric L’Italien, a distinguished physical therapist and certified strength and conditioning coach associated with the Harvard-affiliated Spaulding Rehabilitation Network, envision your core as a comprehensive network of muscles responsible for stabilizing your trunk, facilitating limb movement.

The significance of cultivating a robust core extends beyond aesthetic concerns; it plays a pivotal role in supporting cardiovascular health and maintaining an active lifestyle. The stability and flexibility conferred by a strong core are particularly crucial for various physical activities and sports such as cycling, golf, tennis, and swimming. Additionally, regular engagement in core exercises has the potential to contribute to the prevention of low back pain, a pervasive issue affecting four in five Americans at some juncture in their lives. Given that back pain stands as a prevalent reason for medical consultations and a significant deterrent to exercise, nurturing core strength emerges as a proactive strategy to enhance overall well-being and physical resilience.

Easier options

Nonetheless, certain popular floor-based core exercises like planks and crunches may pose challenges for older individuals or those with limited physical activity. Planks involve maintaining the “up” position of a push-up, while crunches are variations of sit-ups. Recognizing these potential limitations, Eric L’Italien advises that enhancing core strength doesn’t necessarily require getting down on the ground. Engaging in movements that demand trunk control and stability while moving your legs or arms can effectively train your core, offering alternatives for those who find traditional exercises challenging.

Before embarking on a core exercise program, it’s crucial to consult with your doctor, especially if you have a history of hip or back surgery or pain, or if you are managing heart disease or another chronic health condition. For individuals initiating core training or seeking alternatives to floor exercises, two accessible and effective options are the chair stand and the standing side leg lift, both of which prioritize core engagement without the need to lie on the ground (refer to photos for guidance). These exercises serve as suitable starting points for individuals looking to embark on a core-strengthening journey.

Chair stand

Perform the chair stand exercise by following these steps:

1. Sit in a chair with your feet positioned hip-width apart, placing your hands on your thighs for support.

2. Engage your belly muscles and tighten your buttocks.

3. Gradually rise from the seated position, ensuring a controlled and deliberate movement.

4. Return to the seated position with the same level of control.

5. Repeat this sequence 7 to 9 times to complete the exercise.

This chair stand exercise targets core engagement while providing a practical and accessible means of enhancing strength and stability.

Standing side leg lift

Perform the standing side leg lift exercise with the following steps:

1. Stand beside a chair and grasp the back of the chair with your left hand for support.

2. Ensure your weight is evenly distributed on both feet.

3. Gradually raise your right leg to the side until your foot is approximately six inches above the floor.

4. Hold this position briefly, then return to the starting position.

5. Repeat this sequence 7 to 9 times with the right leg.

6. After completing the repetitions, switch to the left leg and repeat the exercise.

The standing side leg lift is an effective exercise for enhancing core stability and leg strength, providing a simple yet beneficial routine for individuals looking to improve their overall fitness.

Carry that weight

To enhance your overall core strength, Eric L’Italien recommends incorporating walk-and-carry exercises, also known as loaded carries, into your routine. In these exercises, you carry a weight or heavy object in one or both hands while walking short distances. L’Italien emphasizes the practicality of these exercises, noting that they simulate everyday activities like carrying groceries or a laundry basket. Moreover, common household items can be used instead of dumbbells.

When choosing the appropriate weight, L’Italien advises selecting a load that challenges your core muscles to stabilize, yet doesn’t cause discomfort. Maintain a straight spine, including your neck, without slouching or leaning in any direction.

Here are three examples of walk-and-carry exercises:

1. Laundry basket carry: Stand upright and hold either a dumbbell or a fully or partially filled laundry basket in front of your body. Keep your elbows and upper arms close to your body.

2. Farmer’s carry: Hold a dumbbell or a bag of groceries in each hand, arms down by your sides. This exercise mimics a farmer carrying buckets of milk.

3. Suitcase carry: Similar to the farmer’s carry, but you hold a weight or bag in only one hand, leaving the other hand free. The asymmetrical weight distribution challenges your core muscles, requiring extra effort to maintain balance. Perform two to three walks on each side.

For each exercise, walk for 30 to 60 seconds, focusing on breathing and keeping tension in your abs. Afterward, rest for at least 30 seconds before repeating the walk once or twice more.