Top 4 Static Core Strengthening Exercises

Core strength, most of us have heard of it these days which tells you just how important it is. Do most of us do any core strengthening…. Hell no. Not until we develop a problem. Sadly were we to get on it early the problems could probably be avoided. Hence why one in four Americans has chronic low back problems.

I am going to give you My top five static exercises here. These are for beginners but even some dedicated gym rats find these harder to do than they can imagine. I suggest you start out with these now particularly if you HAVEN’T had any problems so far, perhaps you’ll keep your good record if you get on it now.

All of these are meant to be progressive meaning you can add time or repetitions to each exercise as they become easier to you.

The Plank: The plank is somewhat like a push up position, you get on your elbows, tighten your stomach muscles and hold the position with your back like a table. Please… don’t allow you kids to bounce on you and or your significant other to use you as a table or foot rest. Not only does this add unnecessary stresses to the exercise you just look silly allowing them to do it. The plank is harder than it looks and you should start with three thirty second holds trying to work your way up to three one to three minute holds.

The plank should be accomplished with a flat back.

The plank can be ramped down by being on your knees instead of your toes.

The side plank: The side plank is similar to the plank but you spread your feet apart, and are up on your extended arm. Again start with three thirty second holds and add time as you go. The side plank can be ramped down by again leaving your calves parallel to the ground and can be done on extended arm or elbow.

Again keeping the spine as straight as possible.

The bridge: In the bridge, lay on your back and bring your feet as close to your buttocks as you painfully tight girly quads will allow. (Sorry Hans and Franz taught me this one.) Then left your buttock off the ground and hold for three reps of thirty seconds.

The Aptly named Bridge Start position.

This would be the Bridge finish position.

Superman: Just imagine if you will that these exercises are SO fantastic, you’ll soon be able to leap tall buildings at a single bound. OK now come back to reality and get down on your stomach for the superman pose. With this one, you lay face down, and raising your feet and arms off the floor, contract your low back muscles until you are as close to U shaped as you can get.

The Superman Start

The Superman Finish

While these exercises are not exciting or fun, you CAN do them while watching TV and they are appropriate for people just getting the concept of core strengthening and also those with recent back injury who are trying to get back to pre-injury status without putting undue stresses on themselves thus potentially re-injuring themselves. In other words these are both effective and save for most people.

Alright, now get at it !