The core includes the gluteus maximus, a.k.a buttocks; the abdominal muscles; hip flexors and abductors; and the illotibial band on the outside of the leg. Keeping them strong and healthy will not only improve stability and alignment, but make you less prone to injury (even if you’re biggest athletic endeavor is cleaning out the garage).
You will need a comfortable mat, and a resistance band is recommended; both can be bought inexpensively at a sporting goods store. Optional: leg weights (2 to 5 pounds each). Below are a few exercises to start off with; more will be added.
Basic plank Start by lying face down in a pushup position. Place the palms of your hand on the floor, shoulder-length apart, with your feet flexed and the bottoms of your toes on the floor. Move your body up into a pushup, keeping it in a straight line from your heels to the top of your head. Look down at the floor; the head should be in a neutral position. Hold this position for at least 10 seconds before lowering yourself back down. Repeat three to five times. The goal is to gradually increase the amount of time off the ground.
Bird dogs Get down on the floor on all fours with your hands firmly placed on the ground, shoulder-length apart. Your back must be straight and your head aligned with your neck and back. Point one arm out straight in front of you and extend the opposite leg to the rear. Hold the position for 10 seconds, then return hands and knees to original position. Repeat movement using the opposite side. Complete 15 sets. Leg weights optional. (See Getting to the Core on homepage for illustration.)
Bridges Loop the resistance band around your legs, bringing it up just above the knees. Lie on your back with knees bent and feet hip-distance apart. Lift up you butt and pelvis, then push your legs outward against the band. Hold for five seconds. Bring legs back in, then lower body. Repeat 15 to 30 times.
Clamshells Loop the band around your legs, bringing it just above the knees. Lie on one side with knees bent at a 45-degree angle, legs and ankles stacked together. Slowly move the knees, then the legs apart. Return to original position. It should look like a shell opening and closing. Repeat 15 times. Switch sides.
Donkey kicks Get down on all fours. Hands should be directly under the shoulders and knees directly under the hips. Keeping your right (or left) knee at a 90-degree angle, slowly raise up your leg toward the ceiling. Your back should be still and your spine in a neutral position. Return leg to original position for one rep. Fifteen reps on each side is recommended. May be done with leg weights.
Fire hydrants Like the bird dog, you will also be getting down on the ground on all fours and have your back straight. Lift one leg up, keeping it bent. Move it out to your side until the inside of your thigh is parallel to the ground. It will look like a dog lifting its leg to … Leg weights optional.
Lateral walk You’ll first need to find a long enough space, 6 to 8 yards. Loop the resistance band just above your ankles, separate your feet slightly and move your body into a semi-squat. Walk sideways in one direction leading with one leg, using the muscle on the outside of the leg to overcome the resistance of the band. Facing the same direction, repeat the movement using the other leg to lead. Complete five sets.
Pelvic tilts Lie on your back with your arms to the side, knees bent and feet flat. Draw in your abdominal muscles as you tilt your pelvis back, keeping flat on the ground. It will almost feel like you’re trying to push your belly button into the mat. Hold that position for five seconds, then release. Repeat 15 to 30 times.
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