Exercise your core muscles and improve your movement and posture

Your core includes the abdomen and all the lower back. It is made up of the rectus abdominis, the obliques, the diaphragm, the pelvic floor and the transversus adbominis muscles. These are also called the stability muscles because they keep the spine, pelvis and waist stable.

Why work on your core?

• Because it is your centre of gravity and is responsible for balance and coordination.
• It improves respiratory capacity, because when you exercise your lower back, pelvic and hip muscles you are totally expel and empty out all the air.
• These exercises burn abdominal fat and speed up the metabolism.
• By rebalancing your posture, you reduce the risk of backache and back injury.

Learn some simple exercises you can do at home

• Crunch with raised legs.

Lie on your back. Put your hands under the nape of your neck and raise your arms until they are at a right angle to the floor. Raise your trunk and shoulders from the floor and hold the position. Lower without resting your head on the floor and then lift again. Breathe out as you raise your head and breathe in again as you lower it. Work your sides by pointing one elbow to the opposite leg and repeat on the other side.

• Kneeling

Lean backwards while keeping your back straight. Cross your arms and twist your upper body from one side to the other. Keep the transverse tight. The further back you bend, the harder it is.

•  Plank

There are numerous variations of the plank. Lie face down with your forearms at shoulder level, resting on the floor or on a ball. Lift the trunk and support yourself on your toes. Keep your back very straight and your abdominal muscles tight. Lift one leg and keep your balance. Do not rock your hip, just lift the leg.

• Hinge abdominals.

These are advanced, intensive abdominals that specifically target the core.  They stabilise the pelvis and waist and improve the flexibility of the oblique muscles. Position yourself face up. Lift both legs to a 45-degree angle with your abdominal muscles tight. Now lift up your upper body as high as you can with your arms stretched out in front of you. Keep your shoulders relaxed and your back straight. Breathe in as you raise your body, hold for a few seconds and then breathe out as you lower, without touching the floor.

A strong, firm core will improve your posture. If you spend a lot of time standing or sitting, you can significantly reduce backache. Try it!