Your core is an incredibly important part of your body. It keeps you stable, supports your spine, and helps you move throughout the day. Your core is more than just your abdominal muscles – it also includes our lower back, pelvic floor, hips, and your glutes. We need a strong core to maintain good posture and balance and to prevent back injuries and back pain. Fortunately, you can strengthen your core through exercise so you can continue living an active life without worrying about injuries or falling. Here are the ten best core exercises for wiser adults.
1. Bird Dog
Begin on your hands and knees on the floor. Make sure your arms are directly under your shoulders. Your knees should be a fist-width apart. Keep your core tight, by pulling your belly button in, but don’t tighten up your neck or shoulders. Begin by sliding your right arm forward as though you were going to shake someone’s hand – keep your thumb up. Bring your arm as high as you can comfortably go, but no higher than your ear.
Bring your right arm back onto the floor and then lift the left arm up. Now, do the same motion with each leg. Keep your foot pointed straight and lift as high as you can without hurting your legs. Make sure you keep your hips square and don’t rotate your spine.
As you become more advanced, you can lift one arm with the opposite leg at the same time! If you have any pain in your wrists or ankles, you can do this exercise by laying on an exercise ball to keep the pressure off of your joints.