11 tips for doing gentle core work safely and effectively
While it's tempting to skip right to your workout, it's important to think about safety first. To get the best results from core exercises and stretches, follow these 11 tips:
- Warm up. Before a full core workout, march in place for several minutes while swinging your arms, or dance to a few songs. It's safe to skip this if you've already warmed up through other activities.
- Form first. Good form means aligning your body as described in the exercise instructions and moving smoothly through an exercise.
- Reps second. More isn't necessarily better. Do only as many repetitions (reps) as you can manage with excellent form. Likewise, hold a position only for as long as you can manage with proper form. Work up to the full number of reps or seconds gradually.
- Feel no pain. Core work shouldn't hurt. Stop if you feel any sharp or intense pain, especially in your lower back or joints. Check your form and try again. If pain persists, check with a doctor or physical therapist before repeating that exercise. Discomfort from muscle fatigue is normal when exercising, however.
- Realize that photos tell only part of the story. Photos can make core work look easier than it actually is. Be sure to carefully read any instructions for each exercise you try. And remember: practice makes perfect.
- Brace yourself. Tighten your core muscles before starting the "movement" in each exercise. Here's how: while sitting, standing, or lying on your back, gently but firmly tighten your abdominal muscles. Once you're braced, a gentle push from any direction should not cause you to lose your balance. Some trainers suggest imagining that you're pulling in your muscles to zip up a tight pair of jeans or fasten a tight jacket. Try bracing or zipping up for 10 seconds at a time while breathing normally.
- If it's too easy, step it up. As it feels easier to do exercises with good form, first add reps to complete a full set, or add seconds if the exercise calls for you to hold a position. Next, you can add another set (up to two total, if called for in the instructions). Then move on to level 2 exercises, if that's an option. As you move up to more challenging exercises, leave the simpler ones behind to make the most efficient use of your exercise time.
- Be balanced. When possible, do a pair of exercises with opposing movements, such as the standing hamstring curl and the standing knee lift, or the ball squeeze and the standing side leg lift. This helps create balance in muscle groups. It aids in injury prevention and is often used in rehabilitation. As you'll find, the exercises in the Office Workout and Home Workout strengthen the front, back, inner, and outer leg muscles, as well as working hip, buttock, abdominal, and back muscles.
- Be Flexible. Core flexibility is as important as core strength. In fact, too much strength without flexibility can make your back throb and interfere with movements like swinging a golf club. So don't skimp on stretches when you're shoehorning core work into your day.
- Move before stretching. Muscles are a bit like taffy — you'll get a better stretch if your body is warmed up. You'll be less likely to injure yourself, too. If you stretch after doing core exercises or another activity like walking for at least five minutes, you're all set.
- Practice often. You'll notice real gains if you practice core exercises three or more times a week. One helpful strategy is to sprinkle core work throughout the day — for example, a set each of side-lying inner-thigh leg raises and clams before dressing, a set of chair stands after lunch, or a calming stretch before bed.
For more information on increasing your core strength and improving your balance, check out Gentle Core Exercises, a Special Health Report from Harvard Medical School.
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