Incorporating core training is important in every fitness program. Your core includes all of the muscles in the abdominal, pelvic and low back regions. Having a strong core will help you improve your posture, help you move more efficiently and reduce your chance for injury. A weak core can frequently lead to low back pain.

Many individuals are under the misconception that core training consists of intense abdominal workouts. There is much more involved in a basic core training program. Incorporate the following workout three times a week on non-consecutive days into your exercise regimen. Most importantly, when performing these exercises, make sure that you draw in your navel toward your spine to help keep a neutral pelvis position.

Supine march with straight arm reach

Lie on your back, bend both knees, keep legs together and rest heels on the floor. Extend your arms so they lay parallel to your body. Begin by lifting your right leg, keep knee bent and simultaneously extend your left arm, keeping it straight, overhead until it reaches the floor. Return to the starting position and perform the movement with the opposing arm and leg, repeating for 10-20 repetitions. This movement should be performed slowly and your low back must maintain contact with the floor.

Bridge/Bridge with 1 leg extension

Lie on your back, bending both knees, keep legs close together with feet flat on the floor and your arms extended parallel to your body. Squeeze your buttocks, raise your pelvis off the floor until your body is in a straight alignment. Once achieving the bridge position, lift one leg off of the floor, fully extend the knee so your leg is at the same height as the other leg. Lower the leg and repeat with the other leg, alternating for about 10-20 repetitions.

Lying Back Extension

Lie on your stomach, keep your entire body straight and place your hands behind your head. Keeping your legs in contact with the ground, raise your chest slightly off of the floor. Lower and repeat.

Lying Windmills

Lie on your back and extend both legs straight in the air and your arms on the ground, next to your body. Maintain contact with your lower and upper back and shoulders. Slowly lower both legs to one side as low as you can keeping shoulder and back contact with the ground. Slowly bring your legs up to the starting position and repeat on the other side for 10-20 repetitions.

Pushup Plank

Start in a pushup position, stacking the joints so that your wrist, elbow and shoulder are all aligned. Lower yourself to the ground as if performing a push-up and stop in the position that you are closest to the ground. Hold the position for 10-20 seconds and return to starting position. Repeat three times.

Single leg lowering

Lie on your back, extend your legs straight in the air and your arms out to each side of your body. Lower one leg to the floor (without actually letting it touch the floor) and return it to starting position. Alternate legs for 10-20 repetitions making sure to keep your low back in contact with the floor

About the Author

Beth Greenwald

Columnist

Beth Greenwald is a certified strength and conditioning specialist and conducts personal training sessions as well as group fitness boot camp classes. Contact her at +1 716-908-9836 or bethgreenwald@hotmail.com.