Exercises to Improve Core Strength

Did you know that your core helps you accomplish even the most simple daily activities? Many people only do core exercises for “abs,” but a strong core is an essential asset. Maintaining a strong core can help with your balance and posture and help reduce back pain. At Park Physical Therapy, our team prides itself on providing high-quality and compassionate care. We want to help you achieve your health and wellness goals. Please continue reading for some exercises that can likely improve your core strength. 

Core Strengthening Exercises

Your core is not solely composed of your abdominal muscles. Your core also consists of muscles around your pelvis and in your back. Keeping the following muscles healthy and strong will help improve your stability, support your spine, and improve your overall fitness:

• Rectus Abdominis.
• Erector Spinae.
• Obliques.
• Transverse Abdominis.
• Multifidus.

When you are just starting out on your fitness journey, the following exercises may be right for you to try. If you’re unsure, feel free to consult with one of our expert physical therapists. 

Crunch

1. Start flat on your back. Plant your feet on the ground at hip-width and bend your knees. Make sure your head and spine are aligned. Cross your arms across your chest or place your hands behind your head. 
2. Engage your core, but make sure your neck and shoulders are relaxed. With your chin tucked in, slowly lift your upper back. Keep your pelvis, lower back, and feet grounded. Hold. 
3. Lower back to the starting position. Perform 1 set of 8-12 repetitions. 

Plank

1. Start on the floor on all fours. Your hands should be below your shoulders, and your knees behind your hips. 
2. Straighten out your legs behind you and tighten your core. 
3. Hold this position for 10-30 seconds. If this exercise is difficult for you, modify it by placing your knees on the floor. 

Bridge

1. Start out laying on your back. Plant your feet on the floor at hip-width, and bend your legs at the knees. Place your hands at your sides with your palms facing down. 
2. Engage your core and your glutes.
3. Lift your hips until your knees are aligned with your shoulders. 
4. Hold this for 10-30 seconds. Repeat 5 times. 

Contact Us

As you start to improve your core strength, you can begin incorporating more challenging exercises into your routine. Our team at Park Physical Therapy can develop an exercise regimen that can improve your overall fitness so you can achieve your fitness goals! To start this process, contact our team today!