SECTION 3: Core Series Exercises For Daily Routine🔗

Core muscles include the abdominals (rectus abdominis, obliques, transverse), hip flexors and abductors, gluteal, hamstrings, spinal muscles. The core muscles allow us to stand upright and walk on two feet. These muscles help to control movements, transfer energy, shift the body weight and move in any direction. A strong core distributes the stresses of weight-bearing, protects the back and improves sports performance. All of the following exercises work on various parts of the core as outlined in the above diagram. Choose any 3 to 4 exercises depending on your level, to complete the workout.

Beginners – 3 – 4 exercises (do at least 2 from # 7 – 11)

Intermediate – 3 – 5 exercises (do at least 2 from # 7 – 11)

1. Lie on your back. Interlink the hands behind your head, elbows out to the sides, legs bent, feet in the air or on the ground. Keep the eyes on one spot at the ceiling above you. Rest the head on your hands.

2. Pulling your belly button in towards your spine, contract the abdominals to bring the shoulder blades 1 – 3 inches off the floor. Exhale through the nose when you come up. Do not pull the head up with your hands. Hands act only as a pillow for the head to rest on. Keep your neck in neutral position, eyes looking up at the ceiling as you crunch.

3. Inhale as you lower your shoulders but do not go all the way down. Repeat the crunch as in # 2 above.

Beginners – Build up to 10 – 15 reps x 2 sets Intermediate – 25 reps x 2 sets

Straight crunch – Feet on the Ground

Straight crunches – Feet in the Air

1. Lie on the mat, legs bent, feet on the ground.

2. Lower the knees to the right, chest and head facing up.

3. Interlink the hands behind your head, elbows out to the sides.

4. Contract the abdominal muscles while exhaling and raise your head and shoulder blades off the floor 1 – 3 inches off the floor as in the straight crunch.

5. Lower your shoulders but do not go all the way down, then come up again.

6. Repeat this exercise with knees to the left.

Beginners 10 reps x 2 sets (One set = 10 reps with knees to the right and 10 reps with knees to the left) Intermediate – 20 reps x 2 sets.

Choose one exercise from # 3, 4, 5, or do all 3 consecutively without resting the legs on the ground (for intermediate level).

1. Balance on the sitting bones with legs drawn to your chest, feet above the ground. Place your hands beside and slightly behind you to help with balance.

2. Inhale while extending the legs away from your body and leaning back on your arms. 3. Exhale, contract the abdominals and draw the knees towards chest and repeat.

Beginners – 8 reps x 2 sets Intermediate – 12 reps x 2 sets

1. Balance on sitting bones; straighten the legs in front above the ground. Place hands on the floor at the sides to help with balance.

2. Contract your abs and move legs up and down without touching the ground. Keep the legs straight, without bending the knees.

Beginners – 10 reps x 1 sets (1 rep = each time the legs cross each other)

Intermediate – 20 reps x 1 sets

Beginners – 10 reps x 2 sets (1 rep = 1 twist)

Intermediate – 20 reps x 2 sets

1. Come to dolphin plank pose. Forearms on the ground. Body weight is on the forearms and the balls of feet. Body, hips, legs and head are in one line and off the ground.

2. Brace the core muscles, legs are strong and held straight to hold the posture. Hold the posture for as long as you can, then relax by lowering knees to ground.

Beginners – Repeat 2 times. Intermediate – Repeat 3 times.

3. When finished, relax in Sphinx pose for a moment, then sit back on the heels in Shashankasana (see below). Breathe deeply.

1. Lay on your back, hands by your sides, your knees bent, feet flat on floor about 10-15 cm (4-6 inches) apart.

2. Inhale slowly and deeply as you raise your hips up to create a straight line from your knees to shoulders. Keep left and right hips at the same level/height. Try not to let the knees open up to the sides.

3. Hold this pose for 10 – 20 seconds. Remember to breathe as you hold the position.

4. Exhale slowly as you lower your hips back on the floor.

5. It is better to hold the correct position for a shorter time than to go longer in an incorrect position.

Beginners – Repeat 2 times. Intermediate – Repeat 3 – 4 times.

1. Lie on your back, hands by your sides, knees bent and feet flat on the floor underneath your knees.

2. Raise the hips making a straight line from your knees to shoulders.

3. Brace your legs, push down with the left foot as you raise and extend the right leg. Keep your hips raised and leveled. Hold for 5-15 seconds. If your hips sag down, place the leg back on the floor and do the simple bridge until you become stronger.

4. When you have finished, rest on the back hugging your knees to your chest.

Beginners – Repeat 2 times with each leg. Intermediate – Repeat 3 – 4 times with each leg.

1. Lie on your side on the floor.

2. Place your elbow on the floor just under your shoulder.

3. Lift your hips up by pushing down on the elbow and keep your body straight from head to toe.

4. Hold this position for 3-5 slow deep breaths and lower your hips to the floor.

5. Switch sides and repeat the exercise.

6. You can increase the effect of this exercise by lifting the top leg 1 – 2 feet up. Repeat this 5 – 10 times slowly, and then return to the start position. Switch sides

Beginners – Repeat 2 times each side. Intermediate – Repeat 3 – 4 times each side.

Side Plank

Side Plank with Leg Lift

1. Begin in a seated position with legs extended in front of you. Contract your core muscles and lift your legs up to a 45-degree angle.

2. Raise your arms straight parallel to the ground.

3. Maintains good core posture and a strong spine.

4. Hold the "V" position for 5 – 10 seconds.

Beginners – Repeat 2 times. Intermediate – Repeat 3 – 4 times