First, what is your core? It’s your abdominals, lower back, pelvis and gluts. Your core supports your body from the bottom up and from the top down. Would it be easier to balance and support 180 lbs. with a strong or a weak support system? Now imagine walking around with 180 lbs. with weak bones, weak muscles and weak joints. You may be experiencing back problems because you are compensating with a concave lower back (excessive lordotic curve). You may suffer from weak knees or weak hips because your joints aren’t strong enough for your body weight. You may also notice that you may have to compensate with alternative foot positioning to stay upright or balanced. Yes, it sounds like I may be talking to an older adult, but am I?
There is an easy solution to all these aches and pains-develop a strong core. Everyone can do it. It starts with pulling your belly button into your spine. You can hold it or complete repetitions while standing or sitting in a chair. You can touch the floor ten times per day. You can challenge yourself with a stability ball while you are sitting and moving on that ball in all directions. These simple changes can motivate you to continue to challenge yourself monthly for a stronger core. Are you ready to take the three month challenge today? Are you ready to become a Better You!
Pull your belly button into your spine at least 20-30 times per day
Complete 10-15 toe touches per day
Complete 20-30 glut clutches per day
Use alternative seats such as a stability ball or a seat with no back support
Month 2: (complete everything from Month 1 and add Month 2)
Complete 20-30 modified crunches on your stability ball (simply lean back with your abs engaged and then sit nice and tall)
Add a wall squat for 30 second every day or chair squats of 15 per day
Try a bridge engaging your abs, gluts and pelvis
Try a modified plank (knees down or not) time your hold
Month 3: (complete everything from Month 1; Month 2 and Month 3)
Complete 20-30 bicycles
Complete glut lifts from a bridge position
Complete a wall squat and 15 chair squats
Try a straight arm and a forearm plank-don’t forget to time yourself..