Strengthening Your Core

Core muscles are the muscles that make up the abdomen and support the spinal cord; rectus abdominus (your abs), transverse abdominus (muscles keeping your core together), obliques and erector spinae (muscles supporting the spinal cord).

It is important to strengthen the core muscles because:-
- core stabilizes the spinal cord and protects internal organs
- provides power, posture, agility and stability
- ability to withhold bowel and bladder control
- important role in pregnancy
- used for everyday activities such as walking, sitting, standing, etc.

A strong core also prevents injuries and degenerative diseases such as arthritis of joints, herniated disc and lower back pain injuries.

5 Exercises You Can do at Home:-
1.  Plank - Keeping your torso straight and body straight with no bending, you are on your forarms and toes, and your head should be straight while you look at the floor.  Tighten abdominal area and hold for as many seconds as you can.  You can start with 10 seconds and eventually work your way up to 60 seconds.  Take slow controls breaths.
2.  Bicycle Crunch - Lying flat on your back, put your hands beside your head. Bring knees up to about 45 degree angle and slowly go through bicycle pedal motion.  Bring your left elbow to your right knee, then your right elbow to your left knee.  Breathing should be consistent. Repeat 15-20 times.
3.  Vertical Leg Crunch - Lying flat on your back, extend legs up towards ceiling with knees slightly bent.  With your hands beside your head, raise yourself up until your shoulder blades are off the floor, keep your chin up towards the ceiling, and contract your abs.  Lift your torso towards your knees, then lower again to start position.  Repeat 15-20 times. 
4.  Reverse Crunch - Lying on your back with knees bent and hands on the floor.  Bring your knees up towards your chest until they are at 90 degree angle.  Contract your abs and slowly lift hips off the floor.  Lower knees again to start position.  Repeat 15-20 reps.
5.  Back Extension - Lying face down on the floor, and your arms straight down beside you on the floor, inhale and lift your chest and arms off the floor.  Hold for a second and lower chest to the floor again.  Keep feet on the floor throughout exercise.  Repeat 15-20 reps. 

These are just a few simple exercises you can do at home.  So take time everyday to work on keeping your core strong, and preventing any injuries or dejenerative disease.