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hi my name is Michael See clinical exercise physiologist and diabetes
educator
Today we're going to be talking about core strengthening
exercises
The core are the muscles that refer to the abdominal
lower back hips and buttocks. These are important for stabilizing
the spine relative to the pelvis.
Low back pain is associated with weak
and unbalanced core muscles, but the stronger our core muscles are
the lower risk of a back injury. This type of fitness is essential to daily living
and regular activities like lifting reaching and bending.
so let's get to it!
The advanced plank we're going to do from our elbows and our toes.
We're gonna raise our body up, form a straight line from shoulders
through our hips, knees, and ankles
we're gonna hold this posture from 10 to 60
seconds, making sure that we're breathing
tighten our abdominals and squeeze our buttocks
Now we're gonna do
an alternating single-leg hip bridge. Raise your hips up
squeezing your and abdominal and buttocks muscles
and then extend one leg hold it straight out
for five to ten seconds and
change legs, extending the other leg
hold it for five to ten seconds and then down
these exercises can be done two to three times per week
start by performing one set of five to ten repetitions each,
gradually increase to two to three sets per session