Core Exercises to Prevent Injury

Having a strong core is one of the most important things we can focus on during our exercise routine and daily living activities. The core is the center of your body and supports all of your most important muscles in the body. Having a strong core helps with balance, everyday activities, injury prevention and so much more. While a variety of strength training and core exercises can help build a strong core, the American Council on Exercise recommends the 5 exercises below  for some of the most effective core strengthening exercises.

• Bicycle Crunch
• Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head.
  Touch your left elbow to your right knee, then your right elbow to your left knee. 
• Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion.
• Captain's Chair
• Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. 
• Slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
• Stability Ball Crunch
• Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest.
  
  To challenge the obliques, make the exercise less stable by moving your feet closer together.
• Vertical Leg Crunch

• Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. 

• Reverse Crunch
• Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides.
• Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle.
• Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.
  
  

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