Many people are confused about core exercises. While most people are aware that developing and maintaining a strong core is essential to preventing injury to the back in particular as well as to the pelvis and legs, they are not aware that a great work out for your core requires nothing besides you and the floor. Many exercise routines that directly address strengthening the core have been developed by physiotherapy Cambridge.
Clinical research, physiotherapy studies, and the treatment of thousands of injured backs have proven that core exercises prevent back pain and back injury. Core exercises are also extremely beneficial in rebuilding muscle tissue strength. Core exercise is used in physiotherapy to keep pregnant women fit and prevent birth complications, address the damage done to muscle and bones by auto accidents and injuries, and prevent injury in people that use their back a lot at work.
These three exercises will strengthen your core and helps prevent injury. These are by no means all of the exercises that physiotherapy has developed for the core but these three you can do on the floor without any special equipment. You may want to use a mat to reduce the hardness of the floor.
Most experts in physiotherapy recommend a gradual increase in the amount of exercise that you do and the number of repetitions that you do for any exercise. Try to target a 15 minute workout per session and do a maximum of three sessions a day. This routine will help prevent any soreness and injury. It is also very important that you take some time off from your core exercise program so that your muscles have the time to naturally recover and grow.
The Knee Tuck
Sit on the floor with your back as straight as possible. Bend your knees to a 45 degree angle with your feet placed solidly on the floor. Your knees should be placed between six to eight inches apart.
Lift your knees so that they are as parallel to the floor as you can get them. Bend your knees toward each other as close as is possible. Raise your arms at the same time you raise your legs. Pull your knees as close to your chest as possible. Hold for 10 seconds and return to the original position.Repeat the exercise at least 10 times and target 20 times per session. This exercise strengthens the stomach muscles and the back muscles at the same time.
Sit on the floor with your knees bent at a 45 degree angle and your feet flat on the floor. You hands should be flat on the floor.Lift one leg so that your foot is at the same height as your chest. Reach for your toe with the arm that is on the same side of your body as the leg you lifted. Use your other hand to keep your head looking forward by placing that hand behind your head. Twist your body in the direction of the leg that you lifted. Move your back slowly and do not jerk.
Aim for five repetitions for each leg. The slow twisting of the body while lifting the leg will strengthen both your abdominal muscles and the obliques.
Sit flat on the floor with your fists against the floor. Your legs should be spread apart in a V that is wide but not to the absolute extent that you can manage. The Leg position provides support so you may need to try several distances between your legs until you find the best for you.
Squeeze your stomach as tight as you can. Lift one arm after the other like you were climbing a rope. Curl your back slightly toward your feet. Twist your body slowly in the direction of the arm you are lifting. Aim for 20 repetitions per arm.This exercise strengthens the stomach muscles, the muscles in your back, and the muscles in your sides.While these three exercises are not all the core exercises that physiotherapy has developed they will strengthen your core if and only if you keep exercising regularly.