Core Strengthening Exercises

About this topic

Your core muscles are in your upper body and stomach area. They are your abdominal, back, and pelvis muscles. These muscles help keep your body stable when using your arms or legs. They also help with balance. There are many exercises you can do to keep these muscles strong. ‚

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Hold each exercise for 3 to 5 seconds. Do all exercises slowly. ‚

Hip lifts ¢ ˆ ’ Lie on your back with your knees bent and feet flat on the bed. Tighten your stomach muscles and lift your buttocks off the bed. Relax.
Pelvic tilts ¢ ˆ ’ Lie on your back with your knees bent and feet flat on the bed. Tighten your stomach muscles and press your lower back down to the bed. Relax.
Straight leg raises ¢ ˆ ’ Lie on your back with one leg straight. Bend your other knee so the foot is flat on the bed. Keeping your leg straight, lift the leg up to the level of your other knee. Lower it back down. Repeat with the other leg.
Supine knee flexes ¢ ˆ ’ Lie on your back with both knees bent and your feet flat on the floor. Tighten your belly muscles. Raise one leg up and back down as if you are marching in slow motion. Switch legs. To make this exercise harder, raise both arms straight up in the air. Tighten your belly muscles. When you raise one leg up, reach the opposite arm over your head. Switch, moving the opposite arm and leg until you have done 10 on each side.
Abdominal crunches ¢ ˆ ’ Lie on your back with both knees bent. Keep your feet flat on the floor. Place your hands in one of these positions. Try starting with the first position since it is the easiest. As you get better, use the other positions to make it harder.
- Hands straight down by your side. This is the easiest.
- Arms folded across your chest. This is a little harder.
- Hands behind your head with the elbows out to the side. This is the most difficult. Be careful not to interlock your fingers behind your neck or head while doing crunches. This may add tension to your neck and cause strain.
Look at the ceiling. Tighten your belly muscles and lift your shoulders and upper back off the floor. Breathe out while you are doing this. Lower your shoulders to the floor. Breathe in while you are doing this. Relax your belly muscles all the way before starting another crunch. Repeat 10 times when you are first starting this exercise.
Exercises in the all fours position ¢ ˆ ’ Start on your hands and knees. With all of these exercises, keep your back as level as possible. If you are having trouble with this, you may want to put a small object on your back such as a book. If it falls off, you are not keeping your back level enough during the exercise.
- Lift one arm up to shoulder level and hold. Lower it back down. Now, lift up the other arm and hold.
- Lift one leg up and kick it straight out until it is in line with your back and hold. Lower it back down. Now, lift up the other leg and hold.
- Lift one arm and the OPPOSITE leg up at the same time and hold. Lower them down. Now, lift up the other arm and OPPOSITE leg and hold. This is a very hard exercise. It may take time to be able to do this.
Back hip lifts ¢ ˆ ’ Lie on your stomach. Bend one knee up until you make a 90 degree angle with your lower leg and thigh. Lift your hip off the ground by bringing your foot straight up towards the ceiling. Repeat on other side.
Kick backs on all fours ¢ ˆ ’ Lift one leg up and kick it straight out until it is in line with your back and hold. Lower it back down. Now, lift up the other leg and hold. Alternate legs.
Leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Keeping the knee straight, lift one leg towards the ceiling. Then, lower back to the ground. Repeat with the other leg.
Upper body lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Keep your head aligned with your back and lift your upper body off the floor and hold. Then, lower back to the ground. If this is too hard, start by lifting one arm at a time off the ground. Hold the arm up, then lower back to the ground.
Alternate opposite arm and leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Keep your head aligned with your back and lift one arm and the opposite leg at the same time and hold. Then, return to the start position. Repeat with the other arm and leg.
Arm and leg lifts on stomach ¢ ˆ ’ Lie on your stomach. Extend your arms over your head so your elbows are by your ears. Lift your upper body and legs up off the floor at the same time and hold. Lower to the ground. This is a very hard exercise. It may take some time doing the other exercises before you are strong enough to do this one.
Planks ¢ ˆ ’ Lie on your stomach with your upper body propped up on your elbows. Make sure your shoulders are above your elbows in a straight line. Curl your toes under so they are on the ground. Lift your hips off the ground until your spine is lined up with your head and legs. Your lower arm and toes should be the only parts touching the ground. Hold for up to a minute if you are able to. As you get stronger, hold this position longer.
Side planks ¢ ˆ ’ Lie on your side. Bend your upper body so you are propped up on your bottom elbow. Make sure your shoulder is above your elbow in a straight line. Now lift your hips up so you body is lined up straight with your head and feet. Your bottom lower arm and foot should be the only parts touching the ground. Hold for up to a minute if you are able to. Then, switch sides. As you get stronger, hold this position longer.

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What will the results be?

Stronger core
Better balance
Doing activities may be easier

What problems could happen?

If you have back problems like a compression fracture or a ruptured disc, doing some of these exercises could make your problem worse.
Some of these exercises may cause lower back pain.
Muscle strain may happen if you do not follow the proper steps when doing these exercises. It may also happen if you try to do too many exercises right away.

Helpful tips

Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://www.orthoinfo.org/topic.cfm?topic=A00666 ‚

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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