Q. A few years ago I injured my back and it has never completely healed to where I am pain free or can do the same things I used to do without getting hurt. I was told that I had to work on my core strength to insure I don’t get hurt again. I have since added 3 different abdominal exercises that I’ll do 3 times a week as part of my workout. There is no doubt I feel much better, but I still have problems daily. Is there anything else I can do to build strength in my core to help keep my injury in check?
A. First of all, let’s clear up something right off the bat: Your core is much more than just your abs, it includes several other muscles such as your lower back, hips, obliques, hamstrings, and even your backside. Failure to strengthen these areas can results in muscle imbalance and core weakness setting you up for serious injuries. To improve your situation, you must strengthen all of the muscles mentioned.
To accomplish this goal, simply plug the following exercises into your workouts. Remember, you must do equal work for the muscles located in the front and back of the body or you will never achieve the muscular balance necessary to strengthen your core.
Bird dogs
- helps build lower back strength
- Watch a demo
Bird dogs are an effective and safe way to strengthen the lower back and can be done just about anywhere. All you need is a little floor space and you’re in business. To get started, simply get on all fours with your hands and knees at shoulders width. Then, extend your opposite arm and opposite leg away from your body, so your limbs are parallel to the floor. Once you are fully extended, pause for a split second and descend back to the starting position. Don’t allow your body to lean to one side and you’ll get a great lower back workout. When you finish, switch and repeat with the other arm and leg.
Bicycle crunches
- helps build abdominal strength
- Watch a demo
If done correctly, bicycle crunches are an excellent abdominal exercise for both strength and definition. To perform a bicycle crunch, lie on your back with your hands behind your head, bring your knees up to a 90-degree angle. Try to touch opposite elbow to opposite knee as you peddle your legs in a circular motion. The secret to this exercise is to make sure your upper back is at least an inch off the ground. You should also exert equal effort in brining your knees up to your elbows, as bringing your elbows down to your knees.
Side plank twists
- helps build hip and oblique strength
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Side planks are one of my favorite core exercises because they hit areas of the body that are hard to isolate, like the hips and obliques, which are the muscles on the side of the abdominals. To perform a twisting side plank, get in the push-up position with your hands and toes planted firmly on the floor. Slowly lift one arm and twist your feet down toward the floor until your entire body is facing sideways, and your hand is pointed toward the ceiling. Pause for a split second, holding your hips straight and parallel to the floor and then return to the starting position. Complete the desired amount of reps and switch sides starting with the opposite arm.
Stability ball leg curls
- helps build hamstring and glute strength
- Watch a demo
This exercise is a great addition to any program because it effectively targets the butt and hamstrings and requires balance and stability. To get started, lay on the floor with your heels placed shoulder-width apart on the top of a stability ball. With your arms at your sides, slowly press your heels down into the ball while lifting your hips up off of the ground. Use your hands to stabilize your body and curl the ball with your legs toward your butt. When you have reached full contraction, extend your legs to the starting position and repeat until you’ve achieved an intense burn in your butt and hamstrings.
To strengthen your core, try adding the above exercises to your workout routine and remember, developing a strong core requires much more than doing a couple sets of abdominal exercises.